Updated: Sep 24, 2021
Movement: BB off the rack Alt back Lunges
build up to a 6 rm - In 5-10 min RPE 8 (Alt 6 total 3 each side)
5 x 6RM 10min
Between each set:
10 Bicep curls rx30/20
Circuit RPE 8
45:25
2 sets 2 laps
3 per station
DB RDL rx 55/35 (have them pick their weights out.
Push press at the rig rx 95/65 rx+115/85
Box leg lifts
Bosu Alt push-ups.
Strength Front Squats + Back Squats (from the rack) 4 sets Building 3 FS then rack & quickly rack bar on back and complete 5 back squats 1st set 50% of 1 rep Fas 2nd set 55% 3rd set 60% 4th set 65-70%
Bet you can’t guess how old I am. Have Fun Good Luck! You will need: BB, DB, Jump rope. Barbell is Rx you can use Dumbbell’s for a scaled option. (tricep extensions. Everyone uses single DB) Hardest :
2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re
