Exercise Sets Reps 1 Squat1 (RPE 10/100%) 1 3 2 Keystone DL 1 Arm DB Bench 3x 10-12 10-12 3 Chinese Plank 4 ALAP 4 Band Resisted Sprints 4-6x 15 seconds Notes: 1. Set a PR if you can Exercise Sets Reps 1 Press

Exercise Sets Reps 1 Squat (RPE 6/65%) 3 5 2 Walking Lunge TRX Pistol Squat Kettle Bell Swing Back Raise 2-3x 10 each leg AMAP 20 AMAP 3 Abdomination Shoulder Tap Plank Banded Oblique Twist Left Banded Oblique Twist Right Knee to Elbow Plank 3 All AMAP 4 Tabata

Exercise Sets Reps 1 Squat1 (RPE 10/100%) 1 3 2 Bulgarian Split Squats (BGSS) LIGHT DB Curls 3-4x 10-12 each leg 10-12 3 Abdomination TRX Work: Stick your feet in a TRX and do these! Buzzsaw Pike Ab Wheel 3-5x   AMAP AMAP ALAP 4 Band Resisted Sprints 5x

Exercise Sets Reps 1 Squat (RPE 10/95%) 2 2 2 Walking Lunge FG Pullups 3x 8-10 AMAP 3 Abdomination Buzzsaw Pike Ab Wheel 3-4x   AMAP 8 ALAP 4 Super Awesome Circuit GHR Side Bend Left Side Ball Slam GHR Side Bend Right Side Thrusters 5x

Exercise Sets Reps 1 Squat (RPE 9/90%) 2 3 2 1 Arm DB Bench Keystone DL 3-4 each exercise 6-8 AHAP 6-8 AHAP 3 Abdomination Flag/Hip Thrust1 Straight Leg Situp (SLSU) with weight Side Plank 2-3 each exercise   AMAP 8 ALAP 4 Super Awesome Circuit Sledgehammer Right Side Sledgehammer

Exercise Sets Reps 1 Squat (RPE 8/85%) 2 4 2 DB Bench Press Bulgarian Split Squats (BGSS) 3 each exercise 8-12 6-10 3 Abdomination Ab Wheel Plank Variations (choose one below)McGill Crunch Variant 1 Variant 2 Variant 3 Variant 4 3 each exercise   AMAP ALAP 5 4

Exercise Sets Reps 1 Squat (RPE 8/85%) 2 5 2 Bulgarian Split Squats (BGSS) Push-Ups 3 8 AMAP (no less than 8) 3 AbdominationHanging Leg Raise (HLR) Plank Med Ball Seated Twist 3   AMAP ALAP shitload 4 FinisherKettle Bell Swing Burpee Medicine Ball Slam Jump Squat

Exercise Sets Reps 1 Squat RPE 8/85% 6 2 2 Bulgarian Split Squat (BGSS) Pushups 3-4 each 8 AMAP (no less than 8) 3 Abdomination   Hanging Leg Raise (HLR) Plank   Med Ball Seated Twists 3-4 each AMAP ALAP Shitload 4 Finisher   Kettlebell Swings Burpee Medicine