Saturday
- "Dumbbell Diane": 21-15-9 Dumbbell Deadlifts 50 pound DBs + kHSPUs in 8:56
Sunday - Body building squat/pull
- 10:00 EMOM 8 kettlebell snatches with 40 pound KB
- 3 sets of 10/side KB front rack squats with 40 pound KB
- 5 sets of 5 strict pull-ups
- 4 sets of 10 dumbbell squat cleans with 35 pound DBs
- 4 sets of 10 alternating renegade rows (no push-up) with 35 pound DBs
Monday
- 5k run 23:46
- 21-15-9 overhead squats with 35 pound DB + toes to bar in 6:54
Tuesday - body building bend/push
- 3 sets of 10/side suitcase deadlifts with 88 pound KB
- 5 sets of 2 reps strict HSPU to 1 ab mat
- 3 sets of 10/side rear foot elevated split squats with 40 pound KB held Goblet style
- 3 sets of 8/side kneeling Filly press with 35 pound DB
- 3 sets of 20/side single-leg glute bridges
- 3 sets of 8 bicep curls + 3 sets of 8 hammer curls with 20 pound DBs + 3 sets of 12 ring tricep extensions
Wednesday - rest day, 9.8k steps
Thursday
- 30:00 sustained effort
- 30 double unders
- 10 devil's press with 22.5 pound DBs
- 20 air squats
- 10 strict press with 22.5 pound DBs
- 50 sit-up complex : 10 regular sit-ups, 10/side one-sided sit-ups, 10/side crossbody sit-ups
- 25 supermans
Friday - body building squat/pull
- 3 sets of 12 Goblet squat cleans with 53 pound KB
- 3 sets of max reps chin-ups (8/6/6)
- 4 sets of 8/side pistol squats
- 4 sets of 8/side 3-point row with 53 pound KB
- 3 sets of 10 ab-rollouts
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