Monday 8/11/25A) Barbell Split Jerk.75-70% feel for 2 reps for 4 setseach rep do 0-4 sec. lower to the shouldersB) 3x super set [eccentric focus]3 weighted pull ups-2rep to–omrp strict pull ups @ 4 sec lower each time-2rep to–omrp banded strict pull ups @ 4 sec lower each timerest 60C) Workout / Intervals30 on/ 30…

Friday A) Warm up (3 minutes) Joint controlled rotations. yoga push ups Walking good mornings Prone I.Y.T’s into running in place squat to stands Prone golfer swing B) Part 1 (24 minutes) :30 barbell Dead lifts :30 DB frensh press :30 Banded squat jumps :30 lateral raises :30 rest (transition) :90 max lap sled push…

SundayA) Workout.Teams of 2minute 0-10:00max cal machine of choicebreak up however minute 10:00-20:00you go I go3 burpees6 ball slams 20/10#9 air squats minute 20-30:00max cal machine [same as set 1] minute 30:00-40:00[you go / I go]3 double kb push press6 double kb swings9 double unders or weighted jump ropes

Thursday A) warm up (3-4 minutes) with the movements below: B) Part 1: Stations: 2 per station 5 minute stations #1 Versa climber 20 goblet squats (time keeper) rest 1 minute #2 10 calories on AB (must complete under :30 / :40) 30′ hand over hand sled drag (w/ push back) rest 1 minute #3…