Warm up

3 rounds:

5 inch worms with pushup

10 alternating plank extensions

10/arm single DB floor presses

5 cal ski

Endurance

5 rounds, rotating through stations as 45 sec of work / 15 sec transition, for max reps:

Calories row

Bench press 135/95 lbs or DB bench presses 50/35 lbs

Calories ski

Alternating single DB hang clean and jerks 50/35 lbs

Calories assault bike

Plank hold with forearms on foam roller

Power lifting

Warm Up

3 Rounds or 15 Mins

:30sec @ Moderate Effort/ :15sec @ HARD Effort- Ski or Row

10 HEAVY KB Russian Swings

5/leg KB Kickstand RDL

5 Banded Deadlifts

1st Round of warm up @ 30% of 1RM Deadlift – Think Light!

2nd Round of warm up @ 40%

3rd Round of warm up @ 50%

Banded Deadlifts

20 Minutes for 6 sets to work up to:

3 Rep Heavy @ 9/10 RPE or ~85-90% of 1RM Deadlift

3 reps @ 60% of 1RM Deadlift

3 reps @ 70%

3 reps @ 75%

3 reps @ 80%

3 reps @ 85%

3 reps @ ~85-90%

9/10 RPE – you can do about 1 more reps at the heaviest weight of the day – NOT MAX

– Superset after all 5 sets with –

10 Hanging Weighted Knee Tucks

Paused Bench Press

15 Minutes for 6 sets to work up to:

3 Rep Heavy @ 9/10 RPE or ~85-90% of 1RM Bench Press

PAUSE: 3 seconds on Chest then Explode up

3 reps @ 60% of 1RM Bench Press

3 reps @ 70%

3 reps @ 75%

3 reps @ 80%

3 reps @ ~85%

3 reps @ ~85-90%

9/10 RPE – you can do about 1 more reps at the heaviest weight of the day – NOT MAX

-Then-

1 set of AMRAP without re-racking @ 85% of today’s heaviest weight – WITH NO PAUSE

– Superset after all 5 sets with –

10 Double DB Bent Over Rows

Dynamic Effort DAYS

Bench Press

Every 90sec for 8 Sets

3 reps at 70% of 1RM – Think explosive push.

3 Sets of Quality all at 7/10 Effort

15 Landmine T-Bar Row

8/leg Landmine Single Leg Romanian Deadlift

10 Double DB Chest Flys

6 Strict Hanging Straight Legs Raises – Control the descent of legs