Goals: is to hold a steady pace, go heavier and try not to race through it if your looking for strength gains. Lean muscle mass pick a moderate weight and try and stay consistent through the rounds.
BB #115/75 +#135/85-95 3 Rounds:
West corner of building run
10 toes to bar
8 front squats
8 pull ups
8 front rack lunges
15/12 bike cals rower
Rest 2 min
Then 3 rounds:
40 DU's or 80 singles
10 barbell push-ups
10 DL
8 cleans
4 SOH
8 bar over burpees
2 min rest
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets