Thursday A1) pressing work. Incline barbell bench press @ 2020 tempo for {+1} reps x 4 sets [hold one more rep from last week across] this week use the same weight as last week A2) pull work. Barbell Pendlay row x 6-7 reps x 4 sets using last weeks weight for all working sets B1)…

Wednesday 10/8 A) 5 Min EMOM 20 Second Bike Hill Sprint. Damper 8-10 (Standing) B) Building Back Squats 5, 4, 3, 2, 1 Between Sets 10 Banded Monster Walk Steps C) 4-5 Rounds 1 Heavy Back Squat 10 Jump Squats 100′ Sled Sprint Rest 1-2 Minutes

Wednesday A) Clean. We are now transitioning into squat cleans look to add weight from last week for 1 single for 8 working sets B) Workout. Complete as many rounds and reps as possible in 20 minutes of: 10/15-calorie bike erg 55 double unders 300m shuttle run [50m out and back, 100m out and back…

Tuesday A) Back Squat 2020 tempo 5 reps @ last weeks weight for 4 working sets B) Back elevated single leg weighted hip thrust. x10/side x 3 sets C) Dynamic action Superset. :30 wedge board goblet squats :30 alternating lunge jumps :30 sled push – w/ 45/25# plate on top rest :90 x4 rounds D)…