Tuesday 9/9 A) 4 Sets SA Dumbbell Push Press w/ 3 Sec Lower X5/ side Side Laying DB Ext Rotations X 8/side Prone Press X 10 B) 12 Min AMRAP 200/150 M (500 Bike) 10 DB Alt Hang Power Snatch 5 Hanging Leg/Knee Raises 25 Ft Bear Crawl (12 Mountain Climbers)

tuesday A) Back Squat isometric work. Back Squat w/ 10 sec. hold in the bottom postion stay engage, don’t bottom out this week add 5-20 pounds to the bar for 2 sets @ the 10 second hold w/ 3-4 warm up sets to this weight B) Floating DL w/ iso hold. floating DL you will…

Monday 9/8 A) 6 Min E2MOM 250/300 M Row B) 3 sets Romanian Dead Lift X 8 (# Sec Lower) Feet Elevated Ring Row X 8 C) 4 Rounds 2 Min on/ 1 Min Off Row 100 Meters Then AMRAP 3 Burpees 6 DB Hang Power Cleans 6 Plank Rows

Monday 9/8/25 A) Barbell Split Jerk. This week build to a tough single today over 5 sets B) 3x super set [eccentric focus] Heavy kb rows w/ a 4 sec lower for 4 reps per side -into- amrap chin ups w/ a 3 sec. hold @ top point of pull -into- max effort push ups…