Saturday - DB DT
- 5 rounds for time
- 12 DB DLs
- 9 DB HPC
- 6 S2OH
- all with 35# DBs
- 3 sets of 5 reps/side
- 1 DL + 1 HPC + 1 S2OH
- 50# DB
- 2 sets
- 10 sit-ups
- 10 roll-outs
- 10 hanging knee raises
Sunday
- 40:00 easy
- 20 cal row
- 15 air squats
- 10 tempo push-ups (3 second eccentric)
- 5 chin-ups
Monday
- 30:00 EMOM, alternating movements
- 15 American KB swings, 40# KB
- 5/side kneeling Filly press, 22.5# DB
- 10 ring rows
- 5/side SA lateral raises, 15# DB
- 12 bent-over rows, 22.5# DBs
Tuesday - rest day
Wednesday - body building upper
- DB bench press
- 1 set of 20 reps, 22.5# DBs
- 2 sets of 12 reps, 35# DBs
- 3 sets of 8 reps strict pull-ups
- 10:00 EMOM, alternating arms
- 10 reps SA DB lateral raise, 15# DBs
- Alternating movements x 2 sets
- 15 reps Flat DB flies, 22.5# DBs
- 20 reps DB hang high pulls, 22.5# DBs
- Single DB OH tricep extension, 35# DB
- Top set - 12 reps then rest a few minutes
- 5:00 EMOM
- 6 reps
- Superset x 2
- 12 reps Ab roll-outs
- 15 reps Weighted sit-ups, 22.5# DB
Thursday
- 5 rounds
- 10 HSPU
- 6/side DB clean & jerks, 50# DB
- 12:00 AMRAP
- 15 cal row
- 15 DB push press, 35# DBs
- 15 T2B
- 2k row
Friday - body building lower
- 3 sets of 15/side rear foot elevated DB RDL, 22.5# DBs
- 3 sets of 12 reps foam roller DB hack squats, 22.5# DBs
- KB Goblet squat cleans
- 2 sets 15 reps, 53#
- 3 sets of 3 reps, 88#
- Alternating movements, 4 sets each
- 50-40-30-20 DB frog pump
- 50 with 15#, 40 with 20#, 30 with 22.5#, 20 with 35#
- 20 lying leg raises
- Max sit-ups in 1:00
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