MONDAY UPPER
1)Weighted neutral grip pullups: 4x5 w/15lbs
2)BB push press: 85x3/95x3/105x3-3-3
3a)DB chest press: 45x6/45x6/40x10
3b)1 arm DB row: 60x6/60x6/55x10
4a)EZ bar drag curls: 3x12
4b)Tricep pushdowns: 3x12
5)Pullaparts x50
Offset farmer's walks(~45 seconds, 50lb & 60lb) + L-sits x4
Handstand practice
WEDNESDAY LOWER
1a)Glute ham raise: 3x6
1b)Vertical jump: 3x6
2)Front squat: 115x6/6
3)BB hip thrust: 145x10/155x8/8
4)1 leg reverse lunge with dumbbells: 30x8/8/8
5a)Standing calf raise
5b)Hanging leg raise: 3x8
6)Band clam raises: 2x15
Finisher: Kettlebell swings, 4x15 w/50lbs
FRIDAY UPPER
1)BB hang power snatch: 5x3 w/80lbs
2)Bench press: 95x5/105x5/110x5/5/
3a)Handstand pushups: 2x5/ DB overhead press: 30x8/7
3b)DB chest supported row: 30x10/10/ Wide grip pullups: 2x7
4a)TRX face pull 3x12
4b)DB lateral raise 3x10-12
5 minute burpee pullups, amap: 35
SATURDAY LOWER
1)Box jumps: 3x5 /OH squats warmup
2)Trap bar deadlift: cluster sets, 5x1 with 20 second rest, 2x w/200lbs
3)Single leg glute bridge: 3x10
4)Seated band abductions 2x30
Finisher: Prowler pushes @140lbs
15 seconds, 60 second rest, 8 rounds
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