3 sections
3 movements per section
3 laps per section
Mix of upper & lower body movements with a cardio or core finisher.
Lap 1: 2 sets overload the muscle (strength)
Lap 2&3: 1 set (burnout/high reps muscle endurance)
BB-Rx115/85 DB-Rx35/25
Sec1
BB push-ups
DB Staggered split squat
BB ab rolls
Sec2
BB DL x2 BB row x2
DB single arm Thrusters
10 mtn climbers 1 burpee
Sec3
BB Front squats
DB bear rows
DB squat swings
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between