Friday A) Back Squat 90% of Tuesday’s triple for 4×2 sets after 3-4 warm up sets B) Single Arm Crossbody Dumbbell Romanian Deadlift x5/side x 3 sets C) Workout. – hitters – 450m run 45 db power cleans, 50/35#/hand 900m run 200′ db walking lunge 50/35#/hand 450m run

Friday 10/17 A) 3 sets Barbell or Trapbar Deadlift X5 (Sumo?) Slow focus on form Standing Pallof Press X 12/ side B) 5 Rounds :30 Sec Burpees Rest :30 Sec :30 Sec Fast Lateral Box Hops Rest :30 Sec 50′ Sled Drag + 25 Second Plank Rest 1

Thursday 10 16 A) EMOM X 5 100 M Run B) 3 sets Single Arm DB Press X 8 (No tempo just muscle through with good form) DB Up Right Row X 6-8 (Focus on Should position) Prone Floor Press X 8 C) 8 Min AMRAP ( Mile Run Pace) 1, 2, 3, 4, 5,…

Thursday A1) pressing work. Incline barbell bench press @ 2020 tempo 5.4.3.2.1 building in weight each set here A2) Yates row x8 reps x 5 sets B1) Half kneeling landmine bb press. 6reps/side x 3 sets B2) Chest Supported Alternating Incline Dumbbell Row 10/side x 3 sets B3) db preacher curls. x8-10/side x 3 sets…