Jan 6-11

MONDAY UPPER
1)Seated calf raise: 10x10
2)Military press: 65x5/75x5/80x5/80x5/65x8 + 2 push press
3)Weighted neutral grip pullups: 15x3x6/1x8 bodyweight
4a)DB incline chest press: 40x9/8/8
4b)Chest supported row: 30x3x12
5a)Lateral raises: 2x12
5b)Cable face pull: 2x20/15
Finisher:
Prowler pushes 180lbs x8 seconds, 10 minute amrap(=9x)
Front lever holds 3x12 seconds

WEDNESDAY LOWER
1)GHR(w/assist)3x6
2)Squats: 155x5/165x5/165x5/ Front squat: 115x6/105x10
3)Bulgarian split squat: 20x10/25x10/25x10/1 dumbbell-15x15
4a)Back Extensions: 3x15
4b)Lsit hold: 4x12 seconds 
5)Standing calf raise: 10x10
6)Single leg upper elevated hip thrust: 3x10
7)Seated abductions: 2x30
5 minutes of jump rope high knee intervals

FRIDAY UPPER
1)BB hang power snatch: 65x5/75x5/80x4/80x3
2)Bench press: 115x3/120x3/115x4/105x6
3a)1 arm DB row: 45x8/55x6/65x6/70x6
3b)DB overhead press: 30x8/30x8/30x6+22x5(drop set)/22.5x10
4a)Cable bicep curl: 2x20
4b)Cable tricep extension: 2x15
5)TRX reverse flyes: 3x12
Handstand practice-got about 25 seconds! :)

SATURDAY LOWER
1)Box jumps: 3x5
2)Deadlifts: 195x3/205x3x2/185x5
3)BB hip thrust: 135x10/155x10/165x10/165x10
4)Single leg squat to bench: 3x10/
5)Leg press: 180x1x25
6)Band walks
Finisher:
15 KB swings, 8 hanging leg raises, 3x