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
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets