Monday: Chest & Back + Conditioning/Core
Warm Up: 50 reps of each movement w/ red band (chest band pull aparts, oh band pull aparts, behind back squeezes)
A1. Incline Bench Press: 10 x 10 , R :20 (145# for all sets)
A2. Incline Lying Reverse DB Pulls: 10 x 10 @40X1, R 1:00 (30# db all sets)
B1. Push Ups: 4 x 17 unbroken (took the average of last week so this should be do-able), R :20
B2. Pull Ups: 4 x 5, R 1:00
C1. Hammer Curls: 10 x 5, R :20 (30# all sets)
C2. Standing OH Tricep Ext: 10 x 5, R :40 (55# all sets)
+
Bike :45 sec @ moderate to tough effort
:30 sec GH Hollow Hold (lie face up on GHD machine and hold straight out)
Bike :45 sec @ moderate to tough effort
25 Feet Anchored Sit Ups (anchor feet with heavy db's)
Bike :45 sec @ moderate to tough effort
25 MB Russian Twist w/ feet in air (use 12# hard yellow ball)
x4

Tuesday: Legs
Warm Up: Run easy for 3 minutes, then 3 sets at own pace of 15 PVC OH Squats & 5 GHD Sit Ups
A1. Back Squat: 5 x 6,8,10,12,15 @ 30X1, R :45, (285#, 275#, 235#, 195#, 155#)
A2. Box Jumps: 5 x 10, R 1:30 (24" box)  


A3. Front Rack Reverse Lunges: 5 x 6/leg, R :45 (135-155# go off feel)  135 was worst part of workout

A4. Shoulders Elevated Glute Bridge: 5 x 10 @30X3, R :45 (115#) I did 135 didn't feel like loading another bar
A5. Bike 1 min @ easy effort, R :45

Wednesday: Back & Shoulders + Conditioning/Core
A1. 3 Grip Pull Ups: 10 x 3/each (wide grip, normal grip, close grip supinated), R :20
A2. DB Z-Press: 10 x 5 @30X3, R :40 (25-30#) I did 30
B1. Back Extensions: 5 x 10 @30X1, R :20
B2. 3 Grip Barbell Shrugs: 5 x 5/each (snatch grip, clean grip, close grip), R :40

165,185,195,205

4 sets of:
Row 3 minutes
20 Anchored Sit Ups (place feet under heavy db handle)

Thursday: Legs
24 min EMOM
1st - 2 Front Squats @ 205#
2nd - 10 Depth Jumps (stand on 24" box drop off side and as soon as you land jump back up as high as you can and land back on floor) Jumps had me feeling some kind of way
+
RAN (rest as needed)
+
10 min EMOM
1st - 10 steps Walking Lunges (db by side - moderate to heavy weight)
2nd - 15 Goblet Squats, 35#
+
10 min easy cool down (static stretches: sit on floor and grab feet w/ legs straight, wide legs and reach between, etc...)