Movement: BB Bench Press RPE 8
Find 5RM - 10 min
Then:
Drop %10 5x5
In between each set
Accessory movement: Fire hydrants with bands - 10 each leg
Circuit: RPE 8-9
45:25
2 sets 2 laps
Box Tricep kick backs
Hamstring curls on wall balls
Incline Bench flys
DB or KB calf raise (toes on separate plates heals on ground)
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
