Monday
A1. Sumo Deadlift @ 30X1, 10 reps @ 225# x 3 sets, rest 60 sec
A2. Incline Single Arm DB Bench Press @ 20X2, 10/arm x 3, rest 60 sec

55lbs

B1. Single Leg Glute Bridge @ 3012, 10/leg x 4, rest 60 sec
B2. Single Arm Front Plank, 30 sec/arm x 4, rest 60 sec
B3. GHD Hip Extension @ 4022, 6-8 x 4, rest 90 sec **control tempo and focus on squeezing at the top

Tuesday
Repeat Effort
10 min @ 80%
Row 250m
50’ Bear Crawl
2 Wall Walks
20 steps Walking Lunges
10 sec Chin Over Bar Hold
Rest 5 min
X 3 sets

2+22
2+14
2+16
**goal is same or more each set, not laying on ground at end

Wednesday
A1. Barbell Front Rack Step Ups, 10/leg x 3, rest 60 sec

135lbs
A2. Single Arm Bent Row @ 20X2, 10/arm x 3, rest 60 sec

55lbs
B1. Single Leg Banded DB RDL @ 40X1, 10/leg x 4, rest 60 sec **band around rig and around working knee

25lbs
B2. Banded Tricep Extensions, 15 reps x 4, rest 60 sec

B3. American Hip Thrust @ 30X2, 10 reps x 4, rest 60 sec **shoulders on bench, bar on hips, heavy

Got 185 a few rep dropped to 130lbs

B4. Pronated Grip Barbell Curls, 12 reps x 4, rest 90 sec

Thursday
Repeat efforts
5 min @ 80%
Row 250m
10 Step Ups
5 Push Ups
2+130
2+120
Rest 3 min
5 min @ 80%
Bike 500m
10 Russian KB Swings, 53#
5 Toes to Bar

2+400
2+500+1
Rest 3 min
Repeat both
**goal is same or more second time around

Friday
A1. Curtsy Squat, 10/leg x 3, rest 30 sec
A2. Single Leg Glute Bridge, 12/leg x 3, rest 30 sec
A3. Lunge Jump, 8/leg x 3, rest 30 sec
+
Run 400m
30 sec side plank/arm
Rest 1 min
X 6 sets