Tuesday
| A1 | Back Squat | 3 | 5-5-5+ |
| B1 | Bench Press | 3 | 10 (50%) |
| B2 | Strict HSPU or Push Ups | 3 | Add 1 rep |
| C1 | Single Arm OH Carry (alt arms) | 3 | 200ft |
| C2 | Zottman Curls | 3 | 12 |
| C3 | Single Bell Tall Step Ups | 3 | 6 each leg |
| *Above %s are based of 90% of 1 rep max, 65%, 75% and 85%. | |||
| Last set is 5+, so complete as many reps but goal is at least 5 | |||
| * Add 1 rep from last weeks Max set, can super set with bench press | |||
| *Single arm OH carry: 100 ft per arm (alt every 50ft), other arm suitcase carry | |||
| *Tall step ups, single bell, can be held however, goal is a taler box than normal |
Thursday
| A1 | Deadlift | 3 | 5-5-5+ |
| B1 | Push Press | 3 | 10 (50%) |
| B2 | Strict Toes to Bar | 3 | Add 1 rep |
| C1 | Weighted Single Leg Glute Bridge | 3 | 8 each leg |
| C2 | Banded Tricep Ext. | 3 | 16 |
| C3 | Heavy Slamball or Sandbag OTST | 3 | 6 |
| *Above %s are based of 90% of 1 rep max, 65%, 75% and 85%. | |||
| Last set is 5+, so complete as many reps but goal is at least 5 | |||
| * Add 1 rep from last weeks Max set, can super set with Push Press |