Tuesday A) Back Squat. 6 reps x 4 working sets 5 sec lower for each rep have 3 warm up sets and leave 1-2 RIR add 5-10 pounds and hold acrossf or all working sets B) Barbell RDL 50×1 tempo for 6 reps x 4 sets have 2 progressive warm up sets to this weight…

Monday 1/19/26 A) UB push work. DB bench press 5 sec. lower 6 reps x 5 working sets **add weight for all working sets B) UB pull work DB supported row 5 sec lower 6 reps/side x 5 working sets **add weight from last week for all sets C) Workout / intervals Every :90 for…

Monday 1/19 A) Warm Up Bike :20/:20/:20 30′ Walking Lunges Bike :20/:20/:20 30′ Walking Good Mornings Bike :20/:20/:20 30′ No PU Inch Worms (Each Bike is increase effort every :20 Sec) B) 3 Rounds Staggered Stance RDL X 6/Side Single Arm Incline Bench X 8-10/Side C) 10 Minute Circuit 100′ Sled Push 10 Alt Bench…

Sunday A) Partner capacity day 6 rounds, 1 minute @ each station, 1 minute rest bt rounds Score: total reps/meters At each station, partners alternate as needed (one works, one rests): station 1 = Run station 2 = Row station 3 = sled push station 4. =burpee box jumps 20/15″ station 5 = Sandbag Lunges…