Wednesday 10/1 A) EMOM X 5 10 Sec Bike Effort @ Damper 5 10 Second Bike @ Damper 7-8 10 second Bike at 9-10 (Standing) B) 3 Sets Building (5 Minutes) 5 Back Squats 20 Band Pull aparts C) 4 Rounds 2 Min on/ 1 Min off 3 Back Squats 6 Air Squats (Jump Squats)…

tuesday A) Back Squat 2020 tempo 4 reps @ last weeks weight for 4 working sets B) DB RDL’s. this week we are going to set up with toes elevated 8reps x 3 sets C) Dynamic action Superset. :30 double kb cleans :30 double kb front rack hold :30 double kb seat squats :30 sled…

Tuesday 9/30 A) EMOM X 5 Row 100 M B) 3-4 Rounds Barbell Bent Over Row X 6 Reps Barbell RDLs X 6 Reps Hammer Curls X 12 C) 3 Rounds Row 300 M 12 Gorilla Rows 100 M Sled Push 15 Kettlebell Swings Rest 1 Minute

Monday 9/29/25 A) Weighted Pull Up. warm up to last Monday’s weight and this week do 5×4 sets or hold [+1] from last week @ last week’s weight if you cannot do a weighted pull up then look to do 5 sets of 6-8 bb bent over rows B) 3x super set push up depth…