Wednesday 9/3 A) 12 Minutes Min 1: Bench Press X10 Min 2: Farmers Carry X 150 Ft Min 3: Revers Lunges X 10: then AMRAP Bike Min 4:Rest B) 12 Minutes Min 1: Burpees X 3 then 20 Mountain Climbers Min 2: Squats X 8 : then 10 Box Step Ups Min 3: Push Ups…

Tuesday 9/2 A) 4 Rounds Seated Arnold Press X 8 Lateral Delt Raise X 8 Supported Meadows Row X 6/Side B) 10 Min AMRAP 1, 2, 3, 4, 5… Shuttle Runs 5 SA Dumbell HPC- R. 5 SA Dumbell HPC- L. 6 V Ups (Tuck Ups) 30 Jump Rope

tuesday A) Back Squat isometric work. Back Squat w/ 10 sec. hold in the bottom postion stay engage, don’t bottom out same weight as last week for 4 good singles -rest :60-:90 bt singles have 3 warm up sets to this weight B) Floating DL w/ iso hold. floating DL you will never touch the…

Monday 9/1/25 A) Barbell Split Jerk. same weight as last week for 5 reps – operating every :40-:45 seconds each rep do a 4 sec. lower to the shoulders B) 3x super set [eccentric focus] supinated bb rows x 6 reps @ 3 sec lower -into- Ring rows for amrap @ 5 sec lower -into-…