Monday 8/18/25 A) Barbell Split Jerk. same weight as last week’s finishing weight for 3 reps for 3 sets each rep do a 4 sec. lower to the shoulders B) 3x super set [eccentric focus] 3 weighted pull ups -drop to- amrap strict pull ups @ 4 sec lower each time -drop to- amrap banded…

Sunday. A) Cardio Party Part 1 – for time: 5 rounds 30/23 cal machine 20 kb swings 55/35# rest as needed OTM x 12:00 1 = 2/1 rope climbs 2 = 3/2 wall walks 3 = :40 jump ropes [heavy or drag] OTM x 12:00 1 = 40′ heavy sled push + 40′ heavy sled…

Saturday A) Teams of 22 Rounds1K Meter Run1K Meter Row1K Meter Bike

Saturday. A) Workout. Teams of 2 90-calorie run 60 T2B 30/25 calories on the ski erg 60 kb push press 35/24#/hand 30/25 calories on the ski erg 60 T2B 90-calorie run B) superset. 7:00 amrap close grip chin ups 15 lateral delt raises 15 tricep kick backs -into- 7:00 amrap deficit push ups 15 front…