Strength & Conditioning:
Teams of 2.
(Only 1 person works at a time.)
10min. Running Clock…
100 Cal Row
25 Deadlifts 225/155*
Max Push-Ups in remaining time
Rest 3min. Repeat For 3 Total Rounds
*Round 2: 275/185
*Round 3: 315/205
– Ladies: 75 Cal Row
– If you and your partner are really strong, you may up those deadlift numbers to whatever works for you. Or scale them if you need…
35min. to finish….
50 Barbell Back Squats 75/55lbs.
50 Barbell Push Press 75/55lbs.
50 Plate Ground To Overheads
25 Barbell Back Squats 75/55lbs.
25 Barbell Push Press 75/55lbs.
25 Plate Ground To Overheads
I really like the speed you can get through it with the lighter weights here, but if you really wanna beef it up, feel free to go 95/65lbs 🙂
Da Daily D:
Going to make today a fun cardio specific day. We haven’t had a day like this in a LONG time on this program. Enjoy!
200 Air Squats
1 Mile Run
However, if you do not finish by the time cap, you must move on to the next section regardless!
What kind of splits can you throw down on this!? Let us know in the comment section!
Full Body Aesthetics: Day 27 Cycle 6 New Cycle starts on MONDAY!
5min. of Barbell Back Rack Lunges
5min. of Incline Barbell Bench Press
5min. of Single Arm DB Rows
*Pick a number and keep switching sides the whole time. I suggest 5-7 reps
5min. of Leaning Lateral DB Raises
*Pick a number and keep switching sides the whole time. I suggest 6-10 reps
5min. of Banded Tricep “Push” downs
5min. of Barbell Bicep Curls
*Just need the barbell today. Definitely do not need anymore weight than that.
5min. of Weighted Hanging Knee Raises
Get warmed up and use a similar weight that you’ve been using all month.
NEW CYCLE STARTS MONDAY
NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”