20 Barbell Back Rack Walking Lunges @ 7/10 RPE
20 Barbell Back Rack Walking Lunges @ 7.5/10 RPE
20 Barbell Back Rack Walking Lunges @ 8/10 RPE
20 Barbell Back Rack Walking Lunges @ 8.5/10 RPEfrom ground (20 total – alternating
5 Wide Grip Bench Press @ 6.5/10 RPE
5 Wide Grip Bench Press @ 7.5/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
5 Wide Grip Bench Press @ 8.5/10 RPE
5 Wide Grip Bench Press @ 9/10 RPE
*10 Single Arm Dumbbell Push Press (5 each arm) after each set.
1 Set:
15/12 Calorie Bike (easy to moderate)
10 Hanging Scap Retractions
3 Tempo Strict Pull Ups (controlled down and up)
10 Single Arm Bench Press (each arm, moderate)
1 Set (at workout pace):
2 Strict Pull Ups
2 Dumbbell Bench (at workout weight)
2 Bike Erg Calories
3 Sets (New set every 5 minutes)
AMRAP 3 Minutes
12 Strict Pull Ups
12 dbl DB floor Press (2×50/35)
*Max Bike Erg Calories in Remaining Time
-rest 2 minutes b/t sets-
3-4 Rounds:
10 Weighted Hip Thrust @RPE 7
10 Russian Kettlebell Swing @RPE 7
10 GHD Hip Raise @RPE 7
30yd Lateral Band Walk (each side) @RPE 7
15 Abmat Sit ups
30 Heel Taps (each side)
30 sec Parallette L-sit hold
30 Heel Taps (each side)
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
-Rest 3 minutes b/t rounds-
3 Sets:
5 Lateral Box Step Ups (each side)
20 Step Back Lunge