With a Partner!! 13 Min AMRAP-Split Reps However 55 Deadlifts 55 Wall balls 55 Toes 2 Bar 55 Bar Facing Burpees Comp: 275/185, 30/20, BFB Fitness: 225/155, 20/14, BFB GPP: 155/105, 14/10, Burpees, Toes 2 TargetHealth: KB DL, 10/6, Situps, 30 Burpees Rest 3:00 EMOTM x 10 Minutes *Partners alternate working minutes 5 Power Cleans...Read More

Monday: Strong:Close-grip Bench Press 5 x 5 Build to a heavy setBent-over Rows, 4 x 8, 3 second negativePull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed)Banded Pull-aparts, 3 x 20Zottman Curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) Comp:Deadlift 5 x 10 @55%Lat pull downs 3...Read More

Day 1Back Squat 5 x 12 @55%Push press 5 x 8 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 3 x 25Seated RowBanded face pullGHR SSPT 8 Day 2Strict Press 5 x 12 @55%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x 10/arm 31×1Superset: 3 x 10DB bicep curls...Read More

MondayDeadlift 4 x 5, building to a heavy setWeighted Glute Bridge, 3 x 12 (301)Dumbbell Reverse fly 3 x 12Banded box step-ups, 2 x 20/legCable Tricep extension, 3 x 15 (301)Banded Face pulls 3 x 20 TuesdayBench Press 4 x 5 Build to a heavy setBent-over Rows, 4 x 8, 3 second negativePull-ups 5 x...Read More