Monday 9/15

A. Back Squat 10x 50% , 8 @ 60%, 6@70%, 4@75%, 2 @80%/ 90sec rest —then EMOM 5min 2 reps @ 80%
B1. Wt Walking Lunges x 20 steps x 3/ 30sec rest
B2. Ring Rows amrap in 60sec / 2:00 rest
C1. Glute Bridges @11X3; hold 3 counts at top 5,5,5 / 30sec rest

C2. FLR 60sec from floor x 3 / 2:00 rest

D1. Skull Crushers 10-12 x 3 / 60sec rest
D2. 400m Row @ 85% x3 / 60sec rest

Tuesday 9/16

A1. RDL @4111;  5,5,5,5 / 60sec rest #start with #95 and add 10lb per set
A2. Seated Db Shoulder Press Neutral grip (palms facing you) 12,10,8,6 /60sec rest
B1. Russian Step ups 8 /leg x 3 / 30sec rest

B2. Push Press am rap in 60sec #65—good form, break when needed on rack / 2:00 rest
C1. Powell Raise @2010; 10,10,10 / 30sec rest

C2. Side Bridge 30sec each side x3/ 30sec rest

+

3 sets @85% --record reps per set, find a sustainable pace

30sec Russian KBS 1.5

rest 30sec
30sec Push ups
rest 30sec
30sec Double Unders

90sec rest

Wednesday 9/17

off day

Thursday 9/18

A1. Single Leg Squat @22X0; 6 x 4  /90sec rest
A2. RDL @ 4011; 4-6 x 4 /2:00 rest
B1. KB Front Rack Step Ups (tough load, but don't compromise performance) 16-18" @20X1; 6ea leg x 3 /90sec rest
B2. Back Extensions 10-15 x 3/ 90sec rest
C1. Double Leg Raise 12 x 3 / 60sec
C2. Side Bridge 30sec each side x 3 / 60sec rest

Friday 9/19

A1. Dumbbell Bench Press Semi Supinated Grip @ 3010; 6-8 x 4/90sec rest
A2. Bent Over 2 DB Row @ 2011; 8-10 x 4/ 90sec rest
B1. Heavy DB  Farmer Walk 30m x3 / 30sec rest
B2. Renegade Row x 10 /30sec rest
B3. Row 10calories / 90sec rest