Warm Up |
|
Sets |
Reps |
|
prowler (light) |
|
2 |
40 yards |
|
bird dogs |
|
2 |
15 |
|
rolling planks |
|
2 |
10 |
|
Glute bridge |
|
3 |
10 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
chest supported rows |
|
Sets |
Reps |
90 second RI |
|
|
3 |
15 |
|
w/o band |
|
|
|
|
|
|
|
|
|
|
McGill pull ups |
|
|
Sets |
Reps |
10sec rest |
|
|
15 |
1 |
|
|
|
|
|
|
single leg deadlifts |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
15/15 |
|
|
|
|
|
|
db shrugs |
|
|
Sets |
Reps |
w/ straps |
|
|
3 |
20 |
|
|
|
|
|
|
curls |
|
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
12 |
|
|
|
|
|
|
tricep choice |
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
12 |
|
|
|
|
|
|
YTWLs |
|
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
12 |
|
|
|
|
|
|
wide grip pulldowns |
|
Sets |
Reps |
90 second RI |
|
|
4 |
20 |
Warm Up |
|
Sets |
Reps |
|
prowler |
|
|
2 |
40 yards |
|
bird dogs |
|
2 |
15 |
|
Goblet squat |
|
2 |
10 |
|
TKEs |
|
|
2 |
15 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Exercise: |
|
% or RPE |
Sets |
Reps |
squats |
|
|
85% |
2 |
2 |
Notes: |
|
|
RB 90% |
2 |
1 |
|
full gear |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Pause squats |
|
RPE |
Sets |
Reps |
Equipment: |
|
RPE 7 |
4 |
3 |
|
2sec |
|
|
|
|
|
w/ chains |
|
|
|
|
|
in briefs |
|
|
|
|
|
|
|
|
|
|
walking lunges |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
10 |
|
|
|
|
|
|
step ups |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
10 |
|
|
|
|
|
|
Stir the pots |
|
|
Sets |
Reps |
90 second RI |
|
|
5 |
15 |
Warm Up |
|
|
Sets |
Reps |
|
farmers walk |
|
|
2 |
30 yard |
|
bird dogs |
|
|
3 |
5 |
|
rolling planks |
|
|
2 |
10 |
|
Glute bridge |
|
|
3 |
10 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Exercise: |
|
|
% or RPE |
Sets |
Reps |
Bench Press |
|
|
85% |
3 |
2 |
Equipment: |
|
|
|
|
|
shirt |
2bd |
|
|
|
|
raw to touch |
|
|
|
|
|
|
|
|
|
|
|
RB CG bench |
|
|
|
Sets |
Reps |
Equipment: |
|
|
|
4 |
3 |
straight bar |
|
|
|
|
|
2bd |
|
|
|
|
|
|
|
|
|
|
|
dips |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
10 |
|
|
|
|
|
|
incline db press |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
10 |
|
|
|
|
|
|
rolling db ext |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
15 |
|
|
|
|
|
|
band chest flyes |
|
|
|
|
Reps |
AMAP per set |
|
|
|
|
100 |
|
|
|
|
|
|
band pressdowns |
|
|
|
Reps |
AMRAP per set |
|
|
|
|
100 |
Warm Up |
|
Sets |
Reps |
|
prowler (light) |
|
2 |
40 yards |
|
bird dogs |
|
2 |
15 |
|
rolling planks |
|
2 |
10 |
|
Glute bridge |
|
3 |
10 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
chest supported rows |
|
Sets |
Reps |
90 second RI |
|
|
3 |
15 |
|
w/o band |
|
|
|
|
|
|
|
|
|
|
McGill pull ups |
|
|
Sets |
Reps |
10sec rest |
|
|
15 |
1 |
|
|
|
|
|
|
single leg deadlifts |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
15/15 |
|
|
|
|
|
|
db shrugs |
|
|
Sets |
Reps |
w/ straps |
|
|
3 |
20 |
|
|
|
|
|
|
curls |
|
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
12 |
|
|
|
|
|
|
tricep choice |
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
12 |
|
|
|
|
|
|
YTWLs |
|
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
12 |
|
|
|
|
|
|
wide grip pulldowns |
|
Sets |
Reps |
90 second RI |
|
|
4 |
20 |
Warm Up |
|
Sets |
Reps |
|
prowler |
|
|
2 |
40 yards |
|
bird dogs |
|
2 |
15 |
|
Goblet squat |
|
2 |
10 |
|
TKEs |
|
|
2 |
15 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Exercise: |
|
% or RPE |
Sets |
Reps |
squats |
|
|
50% |
5 |
1 |
Notes: |
|
|
|
|
|
|
straight bar |
|
|
|
|
|
raw |
|
|
|
|
|
|
|
|
|
|
deadlifts |
|
50% |
5 |
1 |
Notes: |
|
|
|
|
|
|
briefs |
|
|
|
|
|
floor |
|
|
|
|
|
|
|
|
|
|
walking lunges |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
10 |
|
|
|
|
|
|
step ups |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
10 |
|
|
|
|
|
|
Stir the pots |
|
|
Sets |
Reps |
90 second RI |
|
|
5 |
15 |
Warm Up |
|
|
Sets |
Reps |
|
farmers walk |
|
|
2 |
30 yard |
|
bird dogs |
|
|
3 |
5 |
|
rolling planks |
|
|
2 |
10 |
|
Glute bridge |
|
|
3 |
10 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Exercise: |
|
|
% or RPE |
Sets |
Reps |
Bench Press |
|
|
60% |
5 |
2 |
Equipment: |
|
|
|
|
|
straight bar |
|
|
|
|
|
|
|
|
|
|
|
incline db press |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
10 |
|
|
|
|
|
|
rolling db ext |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
15 |
|
|
|
|
|
|
band chest flyes |
|
|
|
|
Reps |
AMAP per set |
|
|
|
|
100 |
|
|
|
|
|
|
band pressdowns |
|
|
|
Reps |
AMRAP per set |
|
|
|
|
100 |
|
|
|
|
|
|
YTWLs |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
12 |
Warm Up |
|
|
Sets |
Reps |
|
prowler |
|
|
2 |
40 yards |
|
bird dogs |
|
|
2 |
15 |
|
Goblet squat |
|
|
2 |
10 |
|
TKEs |
|
|
2 |
10 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Exercise: |
|
|
% or RPE |
Sets |
Reps |
deadlifts |
|
|
80% |
4 |
2 |
Notes: |
|
|
|
|
|
comp stance |
|
|
|
|
|
floor |
|
|
|
|
|
|
|
|
|
|
|
knee high rack deads |
|
|
Sets |
Reps |
Notes: |
|
|
|
5 |
5 |
w/ straps |
|
|
|
|
|
|
|
|
|
|
|
chest supported rows |
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
15 |
|
|
|
|
|
|
single leg deadlifts |
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
15/15 |
|
|
|
|
|
|
face pulls |
|
|
|
|
Reps |
90 second RI |
|
|
|
|
250 |
|
|
|
|
|
|
pull ups |
|
|
|
Sets |
Reps |
|
|
|
|
5 |
6 |
|
|
|
|
|
|
wide grip pulldowns |
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
20 |
Warm Up |
|
Sets |
Reps |
|
prowler (light) |
|
2 |
40 yards |
|
bird dogs |
|
2 |
15 |
|
rolling planks |
|
2 |
10 |
|
Glute bridge |
|
3 |
10 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Exercise: |
|
% or RPE |
Sets |
Reps |
floor press |
|
50% |
10 |
3 |
Equipment: |
|
|
|
|
against micro bands |
|
|
|
|
|
|
|
|
|
|
McGill pull ups |
|
|
Sets |
Reps |
10sec rest |
|
|
15 |
1 |
|
|
|
|
|
|
chest supported db rows |
|
Sets |
Reps |
against bands |
|
|
3 |
15 |
|
|
|
|
|
|
db shrugs |
|
|
Sets |
Reps |
w/ straps |
|
|
3 |
20 |
|
|
|
|
|
|
curls |
|
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
12 |
|
|
|
|
|
|
tricep choice |
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
12 |
|
|
|
|
|
|
YTWLs |
|
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
12 |
|
|
|
|
|
|
face pulls |
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
25 |
Warm Up |
|
Sets |
Reps |
|
prowler |
|
|
2 |
40 yards |
|
bird dogs |
|
2 |
15 |
|
Goblet squat |
|
2 |
10 |
|
TKEs |
|
|
2 |
15 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Exercise: |
|
% or RPE |
Sets |
Reps |
squats |
|
|
80% |
4 |
2 |
Notes: |
|
|
|
|
|
|
full gear |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Pause squats |
|
RPE |
Sets |
Reps |
Equipment: |
|
RPE 7 |
5 |
4 |
|
2sec |
|
|
|
|
|
w/ chains |
|
|
|
|
|
in briefs |
|
|
|
|
|
|
|
|
|
|
walking lunges |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
10 |
|
|
|
|
|
|
step ups |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
10 |
|
|
|
|
|
|
Stir the pots |
|
|
Sets |
Reps |
90 second RI |
|
|
5 |
15 |
Warm Up |
|
|
Sets |
Reps |
|
farmers walk |
|
|
2 |
30 yard |
|
bird dogs |
|
|
3 |
5 |
|
rolling planks |
|
|
2 |
10 |
|
Glute bridge |
|
|
3 |
10 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Exercise: |
|
|
% or RPE |
Sets |
Reps |
Bench Press |
|
|
80% |
4 |
2 |
Equipment: |
|
|
|
|
|
shirt |
2bd |
|
|
|
|
raw to touch |
|
|
|
|
|
|
|
|
|
|
|
RB CG bench |
|
|
|
Sets |
Reps |
Equipment: |
|
|
|
5 |
4 |
straight bar |
|
|
|
|
|
2bd |
|
|
|
|
|
|
|
|
|
|
|
dips |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
10 |
|
|
|
|
|
|
incline db press |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
10 |
|
|
|
|
|
|
rolling db ext |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
15 |
|
|
|
|
|
|
band chest flyes |
|
|
|
|
Reps |
AMAP per set |
|
|
|
|
100 |
|
|
|
|
|
|
band pressdowns |
|
|
|
Reps |
AMRAP per set |
|
|
|
|
100 |