Updated: Jul 27, 2022
EMOM x12
4 front squats + 4 SOH
start RPE 5 & build each round.
Circuit 45:20 2 sets 2 laps
DB Back Flys bench 20/10, 25/15,30/20
BB hip thrusters RPE 8
Box Dips
Pistol squats
BB Thrusters 75/55, 95/65, 115/75
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