DAY 20

10 MINUTES OF
185LBS BENCH PRESS 39 REPS
BW PULL-UPS 40 REPS

10 MINUTES OF
65LBS DB BENT OVER ROWS 54 REPS
BW DIPS 54 REPS

DB CURLS 5X5-8

DAY 19

REST

DAY 18

1A) Barbell Front Squat 4 x 8
1B) Box Jump OR Vert Jump 4 x 8
2A) Barbell Push Press 4 x 5-8
2B)Weighted Pull Ups 4 x 5-8
3A) DB Drop Lunge 3 x 10 / leg
3B) Db Cheat Curls 3 x 15
4A) Pike Press OR HSPU 2 x sub
4B) DB Farmer Walks 2 x max distance

DAY 17

1A) Barbell Power Cleans 5 x 5
1B) Hanging Leg Raises 5 x 8-15
2A) Barbell CG Bench 4 x 10
2B) 1A Bent Db Row 4 x 8/arm
3A) Barbel SDLHP 4 x 12
3B) Full Burpee 3 x 10
3C) Feet Elevated Plank Hold x 30-60 secs

DAY 16

REST

DAY 15

6 ROUNDS OF
225LBS DEADLIFTS TOTAL OF 32 REPS
110LBS BARBELL CLEAN AND PRESS TOTAL OF 26 REPS
185LBS BARBELL BENT OVER ROWS TOTAL OF 26 REPS
20LBS GHD TOTAL OF 24 REPS
THEN
30 YARD SPRINT X 6

DAY 14

REST