Tuesday A) Back Squat. 8 reps x 3 working sets 5 sec lower for each rep have 3 warm up sets and leave 1-2 RIR B) Barbell RDL 50×1 tempo for 8 reps x 3 sets have 2 progressive warm up sets to this weight Leave 1-2 RIR C) Dynamic action Superset. 10 double db…

Monday 1/5 A) 3 Rounds Bike for Distance 10 Tyson Push Ups 10 Banded Donkey Kicks/ Side B) 3 sets Staggerd Stand RDL X 6/Side Incline DB Bench Press X 6 C) 9 Minutes 10 Floor Press/ Bench Press 10 Band Pulls 5 Bench Dips 100′ sled Push

Monday 1/5/25 A) UB push work. DB bench press 5 sec. lower 8 reps x 4 working sets B) UB pull work DB supported row 5 sec lower 8 reps/side x 4 working sets C) Workout / intervals For time: Bike erg 3k + 2 rounds 20 t2B 20 db push press 20 db FS…

Sunday A) Sunday Fun Day. teams of 2 Buy-in: 1000m SkiErg (split anytime) Then complete 3 rounds: Run 600m together Sled Push 15m (Partner A works while B rests; split as needed) Run 600m together burpee broad jump for 100′ Run 600m together Wall Balls x 60 (split anytime; 20/14 to 10ft) Finish: Row 1000m…