Thursday 06/20/24- Workout
| Sumo Deadlift- 4X8@70% or RPE6. |
| *16 min cap. |
| Complete 50 Reps on each: |
| Neg. BB Stiff Leg Deadlift (165/145) |
| Pause MB Hip Abduction RL=1 |
| Pause Inclined Low Row (55/35’s) |
| Pause DB Hammer Curl (35/25’s) |
Wednesday 06/19/24- Workout
| Complete 5 Rounds for time on each circuit. Rest 3 min between. |
| C1: |
| 10X- KB Swing (70/55) |
| 10 cal- Bike or Row |
| C2: |
| 100X- Jump Rope |
| 10X- Burpee |
| C3: |
| 10X- DB Thruster (55/35’s) |
| 10X- Skier Lunge Jump RL=1 |
Tuesday 06/18/24- Workout
| Start on any circuit. Complete: 8-10-12-10-8. Rest 60-90 sec after set. |
| C1: |
| DB Push Press (55/35’s) |
| Pull-up |
| C2: |
| DB Bench Press (70/45’s) |
| BB Reverse Grip Inverted Row |
| C3: |
| DB OH Tricep Ext (35/25’s) |
| DB Bicep Curl (35/25’s) |
Monday 06/17/24- Workout
| H.B. Back Squat- 2X3@80%, 2X2@85%, & 2X1@RPE10 or 5X10 @RPE7. |
| *16 min cap. |
| Complete 4 Rounds: |
| Run 800-600-400-200 |
| 8X- DB Front Squat (70/55’s) |
| 8X- BB Hip Thrust (225/185) |
| 1 Min- Wall Sit |
| 1 Min- Single Leg Hip Bridge (30 sec per side) |
