Warm Up |
|
|
Sets |
Reps |
|
prowler |
|
|
2 |
40 yards |
|
bird dogs |
|
|
2 |
15 |
|
Goblet squat |
|
|
2 |
10 |
|
TKEs |
|
|
2 |
10 |
|
|
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|
|
|
|
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|
|
|
|
Exercise: |
|
|
% or RPE |
Sets |
Reps |
deadlifts |
|
|
70% |
4 |
3 |
Notes: |
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|
|
|
|
comp stance |
|
|
|
|
|
floor |
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|
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|
|
block pulls |
|
|
RPE |
Sets |
Reps |
90 second RI |
|
|
RPE 7 |
4 |
3 |
|
|
|
|
|
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|
|
bent over rows |
|
|
|
Sets |
Reps |
90 second RI |
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|
|
3 |
12 |
|
|
|
|
|
|
single leg deadlifts |
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
15/15 |
|
|
|
|
|
|
face pulls |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
25 |
|
|
|
|
|
|
YTWLs |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
15 |
|
|
|
|
|
|
rolling planks |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
15 |
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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|
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|
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|
|
Exercise: |
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|
Sets |
Reps |
narrow grip pulldowns |
|
4 |
8 |
Equipment: |
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|
|
McGill pull ups |
|
|
Sets |
Reps |
10sec rest |
|
|
20 |
1 |
|
|
|
|
|
|
swiss bar floor press |
|
Sets |
Reps |
90sec RI |
|
|
|
3 |
15 |
|
|
|
|
|
|
db rows |
|
|
Sets |
Reps |
w/ straps |
|
|
4 |
10 |
|
|
|
|
|
|
curls |
|
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
15 |
|
|
|
|
|
|
tricep choice |
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
15 |
|
|
|
|
|
|
wide grip pulldowns |
|
Sets |
Reps |
90 second RI |
|
|
4 |
15 |
|
|
|
|
|
|
tricep choice |
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
30 |
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 |
|
|
70% |
4 |
3 |
Notes: |
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|
|
straight bar |
|
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|
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|
|
wide stance squats |
|
RPE |
Sets |
Reps |
Equipment: |
|
RPE 6 |
4 |
6 |
|
straight bar |
|
|
|
|
|
straight weight |
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|
|
|
|
|
|
|
|
|
|
|
|
|
walking lunges |
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
12 |
|
|
|
|
|
|
step ups |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
12 |
|
|
|
|
|
|
Stir the pots |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
20 |
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 |
|
|
70% |
4 |
3 |
Equipment: |
|
|
|
|
|
straight bar |
|
|
|
|
|
|
|
|
|
|
|
CG Bench |
|
|
RPE 9 |
Sets |
Reps |
Equipment: |
|
|
|
5 |
8 |
straight bar |
|
|
|
|
|
1bd |
|
|
|
|
|
no bands |
|
|
|
|
|
|
|
|
|
|
|
incline db press |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
8 |
|
|
|
|
|
|
dips |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
10 |
|
|
|
|
|
|
band chest flyes |
|
|
|
|
Reps |
AMAP per set |
|
|
|
|
100 |
|
|
|
|
|
|
band pressdowns |
|
|
|
Reps |
AMRAP per set |
|
|
|
|
150 |
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 |
3 |
Notes: |
|
|
|
|
|
comp stance |
|
|
|
|
|
floor |
|
|
|
|
|
|
|
|
|
|
|
block pulls |
|
|
RPE |
Sets |
Reps |
90 second RI |
|
|
RPE 7 |
4 |
4 |
|
|
|
|
|
|
|
|
|
|
|
|
bent over rows |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
12 |
|
|
|
|
|
|
single leg deadlifts |
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
15/15 |
|
|
|
|
|
|
face pulls |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
25 |
|
|
|
|
|
|
YTWLs |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
15 |
|
|
|
|
|
|
rolling planks |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
15 |
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 |
db floor press |
|
RPE 7 |
4 |
8 |
Equipment: |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
McGill pull ups |
|
|
Sets |
Reps |
10sec rest |
|
|
20 |
1 |
|
|
|
|
|
|
seated OH DB press |
|
|
Sets |
Reps |
90sec RI |
|
|
|
3 |
15 |
|
|
|
|
|
|
db rows |
|
|
Sets |
Reps |
w/ straps |
|
|
4 |
10 |
|
|
|
|
|
|
curls |
|
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
15 |
|
|
|
|
|
|
tricep choice |
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
15 |
|
|
|
|
|
|
wide grip pulldowns |
|
Sets |
Reps |
90 second RI |
|
|
4 |
15 |
|
|
|
|
|
|
tricep choice |
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
30 |
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: |
|
|
|
|
|
|
straight bar |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
wide stance squats |
|
RPE |
Sets |
Reps |
Equipment: |
|
RPE 6 |
4 |
8 |
|
straight bar |
|
|
|
|
|
straight weight |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
walking lunges |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
12 |
|
|
|
|
|
|
step ups |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
12 |
|
|
|
|
|
|
Stir the pots |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
20 |
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 |
5 |
3 |
Equipment: |
|
|
|
|
|
straight bar |
|
|
|
|
|
|
|
|
|
|
|
CG Bench |
|
|
RPE 9 |
Sets |
Reps |
Equipment: |
|
|
|
4 |
4 |
straight bar |
|
|
|
|
|
2bd |
|
|
|
|
|
against doubled minis |
|
|
|
|
|
|
|
|
|
|
incline db press |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
8 |
|
|
|
|
|
|
dips |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
10 |
|
|
|
|
|
|
band chest flyes |
|
|
|
|
Reps |
AMAP per set |
|
|
|
|
75 |
|
|
|
|
|
|
band pressdowns |
|
|
|
Reps |
AMRAP per set |
|
|
|
|
125 |
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 |
3 |
Notes: |
|
|
|
|
|
comp stance |
|
|
|
|
|
floor |
|
|
|
|
|
|
|
|
|
|
|
Pause deads |
|
|
RPE |
Sets |
Reps |
90 second RI |
|
|
RPE 7 |
4 |
4 |
|
|
|
|
|
|
|
|
|
|
|
|
bent over rows |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
12 |
|
|
|
|
|
|
single leg deadlifts |
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
15/15 |
|
|
|
|
|
|
face pulls |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
25 |
|
|
|
|
|
|
YTWLs |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
15 |
|
|
|
|
|
|
rolling planks |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
15 |
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 |
db floor press |
|
RPE 6 |
3 |
12 |
Equipment: |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
McGill pull ups |
|
|
Sets |
Reps |
10sec rest |
|
|
20 |
1 |
|
|
|
|
|
|
chest supported db rows |
|
Sets |
Reps |
90sec RI |
|
|
|
3 |
15 |
|
|
|
|
|
|
db shrugs |
|
|
Sets |
Reps |
w/ straps |
|
|
3 |
25 |
|
|
|
|
|
|
curls |
|
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
15 |
|
|
|
|
|
|
tricep choice |
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
15 |
|
|
|
|
|
|
wide grip pulldowns |
|
Sets |
Reps |
90 second RI |
|
|
4 |
15 |
|
|
|
|
|
|
tricep choice |
|
|
Sets |
Reps |
90 second RI |
|
|
4 |
30 |