Warm Up |
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Sets |
Reps |
|
farmers walk |
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|
2 |
30 yard |
|
bird dogs |
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|
3 |
5 |
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rolling planks |
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2 |
10 |
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Glute bridge |
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3 |
10 |
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Exercise: |
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|
% or RPE |
Sets |
Reps |
Bench Press |
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|
75% |
4 |
3 |
Equipment: |
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straight bar |
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CG bench |
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RPE |
Sets |
Reps |
Equipment: |
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RPE 8 |
4 |
6 |
straight bar |
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2bd |
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dips |
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Sets |
Reps |
90 second RI |
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2 |
15 |
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incline db press |
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Sets |
Reps |
90 second RI |
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2 |
15 |
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rolling db ext |
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Sets |
Reps |
90 second RI |
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2 |
20 |
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band chest flyes |
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Reps |
AMAP per set |
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50 |
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band pressdowns |
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Reps |
AMRAP per set |
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|
100 |
Warm Up |
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Sets |
Reps |
|
prowler |
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2 |
40 yards |
|
bird dogs |
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2 |
15 |
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Goblet squat |
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2 |
10 |
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TKEs |
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2 |
10 |
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Exercise: |
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|
% or RPE |
Sets |
Reps |
deadlifts |
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50% |
5 |
1 |
Notes: |
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comp stance |
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chest supported rows |
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Sets |
Reps |
90 second RI |
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3 |
15 |
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single leg deadlifts |
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Sets |
Reps |
90 second RI |
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3 |
15/15 |
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|
face pulls |
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Reps |
90 second RI |
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|
250 |
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pull ups |
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Sets |
Reps |
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5 |
6 |
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wide grip pulldowns |
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Sets |
Reps |
90 second RI |
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|
4 |
20 |
Warm Up |
|
Sets |
Reps |
|
prowler (light) |
|
2 |
40 yards |
|
bird dogs |
|
2 |
15 |
|
rolling planks |
|
2 |
10 |
|
Glute bridge |
|
3 |
10 |
|
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Exercise: |
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% or RPE |
Sets |
Reps |
floor press |
|
50% |
10 |
3 |
Equipment: |
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1sec pause at bottom |
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McGill pull ups |
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Sets |
Reps |
10sec rest |
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15 |
1 |
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chest supported db rows |
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Sets |
Reps |
against bands |
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3 |
15 |
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db shrugs |
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Sets |
Reps |
w/ straps |
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3 |
20 |
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curls |
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Sets |
Reps |
90 second RI |
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4 |
12 |
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|
tricep choice |
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Sets |
Reps |
90 second RI |
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|
4 |
12 |
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|
YTWLs |
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|
|
Sets |
Reps |
90 second RI |
|
|
4 |
12 |
|
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|
|
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 |
|
|
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|
|
|
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|
|
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|
|
Exercise: |
|
% or RPE |
Sets |
Reps |
squats |
|
|
50% |
5 |
1 |
Notes: |
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buffalo bar |
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walking lunges |
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Sets |
Reps |
90 second RI |
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|
3 |
10 |
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step ups |
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Sets |
Reps |
90 second RI |
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3 |
10 |
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Stir the pots |
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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 |
Floor Press |
|
|
60% |
5 |
1 |
Equipment: |
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|
|
|
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 |
|
|
|
|
50 |
|
|
|
|
|
|
band pressdowns |
|
|
|
Reps |
AMRAP per set |
|
|
|
|
50 |
|
|
|
|
|
|
YTWLs |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
2 |
12 |
|
|
|
|
|
|
face pulls |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
2 |
25 |
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 |
|
|
RPE 8 |
5 |
4 |
Notes: |
|
|
|
|
|
comp stance |
|
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|
|
3″ blocks |
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|
` |
defcit deads |
|
|
|
Sets |
Reps |
Notes: |
|
|
|
4 |
6 |
2 black mats |
|
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|
|
|
|
|
|
|
|
|
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 |
OH press |
|
RPE 7 |
5 |
5 |
Equipment: |
|
|
|
|
swiss bar |
|
|
|
|
|
|
|
|
|
|
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 |
|
|
RPE 8 |
6 |
4 |
Notes: |
|
|
|
|
|
|
bufflalo bar |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Pause squats |
|
RPE |
Sets |
Reps |
Equipment: |
|
RPE 7 |
4 |
6 |
|
w/ SSB |
|
|
|
|
|
vs light bands |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
walking lunges |
|
|
Sets |
Reps |
90 second RI |
|
|
2 |
10 |
|
|
|
|
|
|
step ups |
|
|
Sets |
Reps |
90 second RI |
|
|
2 |
10 |
|
|
|
|
|
|
Stir the pots |
|
|
Sets |
Reps |
90 second RI |
|
|
2 |
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 |
|
|
RPE 8 |
6 |
4 |
Equipment: |
|
|
|
|
|
straight bar |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Bench |
|
|
RPE |
Sets |
Reps |
Equipment: |
|
|
RPE 7 |
4 |
6 |
swiss bar |
|
|
|
|
|
2bd |
|
|
|
|
|
|
|
|
|
|
|
dips |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
2 |
15 |
|
|
|
|
|
|
incline db press |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
2 |
15 |
|
|
|
|
|
|
rolling db ext |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
2 |
20 |
|
|
|
|
|
|
band chest flyes |
|
|
|
|
Reps |
AMAP per set |
|
|
|
|
50 |
|
|
|
|
|
|
band pressdowns |
|
|
|
Reps |
AMRAP per set |
|
|
|
|
100 |
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 |
|
|
RPE 8 |
5 |
3 |
Notes: |
|
|
|
|
|
comp stance |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
defcit deads |
|
|
|
Sets |
Reps |
Notes: |
|
|
|
4 |
6 |
2 black mats |
|
|
|
|
|
|
|
|
|
|
|
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 |