Aug 19-23

MONDAY UPPER BODY
1)Clean and push press: 2x5(85lbs)/2x3 (95lbs)
2a)Bench press: 4x6 w/95lbs
2b)Wide pullups: 6x5
3)Cable face pulls: 3x12
4)Lsit hold on rings: 3x10
Finisher: 15 seconds of battle ropes + 45 seconds of Farmer's walks, 4 rounds

Tuesday: 30 minute fasted walk

WEDNESDAY LOWER BODY
1) Box jumps(worked up to set of 3 to a high box)
2)Single leg front loaded reverse lunge: 65x8/75x8/80x8/80x8
3)Trap bar deadlift(low handles): 2x8 w/135 (first time doing these in months, so I'm pretty weak!)
4)Barbell hip thrust: 3x10 w/115lbs/ 1x10 single leg (bodyweight)
5)Cable abductions: 2x12
6a)Standing calf raise machine: 4x10-15
6b)Reverse hypers: 2x12
Finisher: Tabata kettlebell swings(40lbs) + double unders(that was brutal!)

Thursday: 30 minute fasted walk

FRIDAY UPPER BODY
1a)Ring pullups 5x6
1b)Handstand pushups 4x5
2a)Chest supported DB row: 4x8 w/30lbs(hold at top)
2b)Pushups: 4x10(first two sets feet elevated)
3a)EZ bar curl 3x12
3b)Tricep pushdown 3x12
3c)Bentover lateral raise 3x12
Handstand and front lever hold, 1 arm overhead carries-2 sets
10 minutes low intensity cardio

SATURDAY LOWER BODY:
1a)Squat jumps 4x10
1b)1 leg glute bridge 4x10
2a)Walking lunges 3x10
2b)Ab wheel 3x15

Sunday: 30 minute fasted walk