Week 1, Session 2

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 7 5 3
Notes:
light knee wraps
 
 
wide stance squats RPE Sets Reps
Equipment: RPE 8 5 5
  w/ SSB  
  w/ chains
 
 
GHRs Sets Reps
90 second RI 4 8
walking lunges Sets Reps
90 second RI 3 20/20
 
Stir the pots Sets Reps
90 second RI 4 15

Week 1, Session 1

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 7 5 3
Equipment:
straight bar
 
 
CG bench w/ chains RPE Sets Reps
Equipment: RPE 9 5 5
straight bar
3bd  
 
dips Sets Reps
90 second RI 5 8
incline db press Sets Reps
90 second RI 3 15
 
rolling db ext Sets Reps
90 second RI 3 15
 
band chest flyes Reps
AMAP per set 100
 
band pressdowns Reps
AMRAP per set 120

Week 3, Session 4

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 7 5 4
Notes:
comp stance
floor
`
conv. Block pulls Sets Reps
Notes: 4 6
3″ blocks  
 
chest supported rows Sets Reps
90 second RI 3 15
 
single leg deadlifts Sets Reps
90 second RI 4 15/15
face pulls Reps
90 second RI 250
 
wide grip pulldowns Sets Reps
90 second RI 4 20

Week 3, Session 3

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 4
Equipment:
swiss bar  
McGill pull ups Sets Reps
10sec rest 10 1
pull ups Sets Reps
w/ straps 5 6
db rows Sets Reps
w/ straps 4 15
 
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

Week 3, Session 2

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 7 5 4
Notes:
bufflao bar
 
 
Pause squats RPE Sets Reps
Equipment: RPE 8 4 6
  w/ SSB  
  no bands
 
 
GHRs Sets Reps
90 second RI 4 10
walking lunges Sets Reps
90 second RI 3 12
 
Stir the pots Sets Reps
90 second RI 4 15

Week 3, Session 1

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 7 5 4
Equipment:
straight bar
 
 
CG bench RPE Sets Reps
Equipment: RPE 9 4 6
straight bar
3bd  
 
dips Sets Reps
90 second RI 4 12
incline db press Sets Reps
90 second RI 4 10
 
rolling db ext Sets Reps
90 second RI 3 15
 
band chest flyes Reps
AMAP per set 60
 
band pressdowns Reps
AMRAP per set 120

Week 2, Session 4

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 7 5 5
Notes:
comp stance
floor
`
conv. Block pulls Sets Reps
Notes: 3 8
3″ blocks  
 
chest supported rows Sets Reps
90 second RI 3 15
 
single leg deadlifts Sets Reps
90 second RI 4 15/15
face pulls Reps
90 second RI 250
 
wide grip pulldowns Sets Reps
90 second RI 4 20

Week 2, Session 3

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 10 1
pull ups Sets Reps
w/ straps 5 6
db rows Sets Reps
w/ straps 4 15
 
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

Week 2, Session 2

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 7 5 5
Notes:
bufflao bar
 
 
Pause squats RPE Sets Reps
Equipment: RPE 7 4 6
  w/ SSB  
  no bands
 
 
GHRs Sets Reps
90 second RI 4 10
walking lunges Sets Reps
90 second RI 3 12
 
Stir the pots Sets Reps
90 second RI 4 15

Week 2, Session 1

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 7 5 6
Equipment:
straight bar
 
 
CG bench RPE Sets Reps
Equipment: RPE 8 4 6
straight bar
3bd  
 
dips Sets Reps
90 second RI 4 12
incline db press Sets Reps
90 second RI 4 10
 
rolling db ext Sets Reps
90 second RI 3 15
 
band chest flyes Reps
AMAP per set 60
 
band pressdowns Reps
AMRAP per set 120