Back squats
6x5 70-80% of 1RM
in-between each set 10 curls and press 30/20#
Rig 15min - running timer
switch bars for bent over rows.
circuit 45:20 *top timer in strength
Upper body:Back and Biceps
Lower body: Quads
3 laps 2sets 2laps 1set 1 lap
BB Bentover Rows #95/65-115/75-135/95
DB box Step overs 50/35#
DB Close grip chest press (find failure)
Plate OH sit up press
DB bench pull back overs- laying down arms extended over head
Warm up 5 Rounds 1:30 on 1:30 Off -24 Rig Banded Deadlifts 53/35 KB -calories on rower ******Score is how many calories you get! 3 Sets of Each movement….. :30 seconds on :30 sec hold 1. Air Squat / b
Workout Power Clean Set1-4 Build 90% Set5: Max Repetitions of Power Clean @ 90% * To Technical Failure "Donny" [HERO] 21-15-9-9-15-21: Deadlifts (225/155) Burpees Time Cap: 18 Minutes After Party
Back squats On the Minute x 12 Sets: 2 Back Squats @ 65% Workout "The Extra Mile" For Time: 400 Meter Run 4 Rounds For Time: 5 Dumbbell Front Squats (50/35)'s 5 Strict Pull-ups 400 Meter Run 3