FLEX STRENGTH

9-9-7-7-5
Tempo Incline Bench Press (20X0)
-Rest 1:30-
Tempo Weighted Chin-up (20X0)

-Rest 1:30 b/t Sets-

(Score is Weight on Bench)

GOAL: RPE 8 | Week 2 of 4 of our second cycle for this current phase. Build off the weights you used last week while maintaining the prescribed tempo.

Scoring: Load

FLEX BODYBUILDING

1.) 3-4 SETS
12 Reps of 1+1/4 DB Bench (Moderate-Heavy)
-Rest 1:00-
16-20 Alternating Glute Bridge KB Floor Press (Moderate)
-Rest :30-
Max Reps Incline Push-ups

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS
12-16 DB Squeeze Press (Moderate)
-Rest :30-
12 Single DB Straight Arm Pullover (Moderate)
-Rest :30-
Max Reps DB Tricep Extension( Light-Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Two mean tri-sets here to hit the chest and triceps hard to kick off the week. For the tricep extension, you want to set up on the floor, keep the core tight, have the DBs touch the ground, and then extend the elbow for every rep. Go to failure on those—it should light your arms up pretty good.

Daily-5 Warm-Up

1:00 Cardio Choice

into...

AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs

into...

AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees

(No Measure)

Full-Body Strength

4 SETS ON A 12:00 CLOCK...
10/10 Bulgarian Split Squat*
10-15 Bench/Box Dips

*Option to hold DBs

(Score is Weight)

Scoring: Load

Full-Body Workout

AMRAP x 8 MINUTES
10 DB Hollow Flutter Kicks
20 Walking Lunges
30 Double Unders

-Rest 1:00-

AMRAP x 8 MINUTES
30 DB Hollow Flutter Kicks
20 Walking Lunges
10 Double Unders

(Score is Rounds + Reps)

Scoring: Rounds + Reps

Finisher

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold