1)Weighted pullups: 15lbs x 5x5
2)Push press: 105x5x3
3a)DB chest press: 45x3x8
3b)Bentover barbell row: 100 x4x8
4a)EZ bar drag curls: 3x12
4b)Tricep pushdowns: 3x10
Finisher: 1 arm overhead carries + 30 double unders between each arm, 3 rounds
MAX chin-ups-16
WEDNESDAY LOWER
1a)Glute ham raise 3x6
1b)Squat jump 3x6
2)Front squat: 95x5/115x3/125x5/5
3)Barbell hip thrust: 135x12/145x10/155x8/8
4)Single leg reverse lunge from deficit: 30lbsx3x8/ Bulgarian squat 1x20
5a)Standing calf raise machine: 3x10/ 1x15
5b)Reverse hypers: 2x15
6a)KB swings: 50x3x15
6b)Reverse crunch/dragonfly: 3x10
Monster/sumo walks 2x10-12 each
FRIDAY UPPER
1)Hang power snatch: 75x3x5
2)Bench press: 115x5/5/4/ 95x12
3a)DB overhead seated press: 30x8/35x6/30x8
3b)1 arm DB row: 45x8/55x6/65x6/55x12
4a)TRX face pull: 3x12
4b)Lateral raises: 3x12
6->1 Ring pushups + kipping pullups
SATURDAY LOWER
1)Box jump 30" x5/ 36"x1
2)Overhead squat: 45x10/65 x10
3)Deadlift: 180x3/200x3/210x3
4)Glute bridge foot elevated, single leg: 3x12
5)Band clam raises: 2x15
6)Hanging leg raises 4x8
Finisher: Treadmill sprints, because the Prowler was gone! 12-15 second sprint, about 60 second rest
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