week of 10/21-10/26 Day 1 Back Squat 3RM Heavy Walk Outs 3×10  sec  @ 115% Pause DL 5×5 @ 60% GHR SSPT  10 Retest Partner Medball Situps: 3×15 Day 2: Press 3RM Incline DB BP (high) 5×6 @ 60% total DIps SSPT 10 Retest SS: 3×15 Dual DB Row and Weighted Pushups V Ups/Hovers/Bicycles :...Read More

Week of 10/21-10/26 Day 1: Bench  Press 5×3 @ 1-5kg Heavier Heavy Lockout Holds 3×15 sec @ 110% RDL 5×5 @ 50% Pullups SSPT 10 Retest Turkish Get Ups 3×5/side 3×25 Banded Facepulls Day 2: Deadlift 5×3 @ 1-5kg Heavier Iso Press 5×10 sec @ 55% GHR SSPT 10 Retest SS: 3×10 Arnold Press and...Read More

Conditioning First! Row Sprints: Every 2:00 x 8 Sets (16-18mins) Row 200/150m *These are full on sprints and I want you guys hitting them HARD! *You can do these trading rounds with a partner. Just make sure you get at least 1:00 of rest b/w sets Strength: Lunge/KB DL 4-5 sets (20 Mins to complete)...Read More