2 parts
Part one: needs: BB, DB,Box
4 Rounds:
1 min deadlifts at 95/65#
1 min Single DB alt box step ups 24/20"
1 min Burpee over BB
1 min S2OH 95/65#
1 min rest
*keep track of reps each round. Score is total reps. Posting example: #95 382reps
Part two: circuit
3 sets 2 laps
35:15
30:15
25:20
barbell bent over row 95/65
box blast off push ups
KB swings 55/35
jump rope
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