Barbell incline Bench press :15 min
5x5; rest :60 *RPE 8. Pair up, help each other switch out weights.
Find 5RM in the 5 sets then drop %15 for max reps.
10-8-6-4.
BB Lvl1 75/55, Lvl2 95/65, Lvl3 115/75#
Bent-over rows
Squat cleans
Pull-ups
12/10 Rowers/Bikes
rest 3 min
10-8-6-4.
DB’s 35/25, 40/30, 50/35#
Push-ups
DL
SOH
Squats
Sprint corner building and back 100m
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