Movement: BB deadlifts RPE 8-9
Find 5RM - 10 min
Then:
Drop %10 5x5
In between each set
Accessory movement: 10 each arm bicep strict curls rx30/20
Circuit: RPE 8-9
45:20
2 sets 2 laps
BB bentover row 95/65
Bench chest flys
Box step ups weighted 50/35
KB OH carry with suitcase carry 55/35
Fire hydrants
Workout Back Squat On the 2:00 x 5 Sets: 3 Back Squats * 5 Second Negative * Build In Weight "Pay It Forward" AMRAP 15: 55 Wallballs (20/14) 55 Kettlebell Swings (53/35) 55 Box Jumps (24"/20") Acc
Bench press Build to a heavy set of 4 Every 2min by 5 sets EMOM 20 min Coaches (if needed take a 2 min break after the 3rd lap.) Equals 4 laps around all movements Mixture of upper, lower and cardio m
Bench press Build to a heavy set of 4 Every 2min by 5 sets Workout "Heart & Swole" 10 Rounds For Time: 5 Strict Pull-ups 10 Dumbbell Floor Press (50/35)'s 15/12 Calorie Bike Erg Time Cap: 30 Minutes