Monday
International Bench Day
WU: 3 x 10 Pull-Up & 15 Push-Up
A. 5 x 5 Pause Bench Press
B. 3x 1:00 Alternating SA DB Bench Press
& 1:00 Alternating SA DB Bicep Curls
C. 3 x 12 Pause Dips & Pause Ring Rows
D. 3 x 20 Rear Delt Rev Flys & 20 DB Rev Curls
Tuesday
1:00 Cardio of choice
20 Air Squats & 30 Seated DB DL
A. 5 Sets
6 Deadlift
16 DB Death March
30-50 Banded Hamstring Curl
B. 3 x 12 Power Row
C. 3 x 10 GHDSU & 20 Hip Extension
Thursday
3 Rounds
2,Front Squat @ 15.10.5.0
20 Jumping Lunges
10 Jumping Air Squats
A. 12-10-8-6 Front Squat
B. 3 x 10ea Front Rack Step Back Lunge
C. 3 x 12 Dual DB VMO Squat
D. Glute Finisher TBD