Monday is  a Burn & Pump workout.  Warmup is UB Pull & Push prep.  Workout Prep is HSPU review & practice.   Workout is 4 sets of Strict HSPU, Strict Pullups, Abmat Situps, & a Single Kb Hold.  Extra Credit is Prehab.

Tuesday is  Squat Endurance and a Heavy Breathing workout.  Warmup is Squat prep.  Squat Endurance is Building to a slightly heavier 20 rep Back Squat.  Workout Prep is Doubleunder review & practice.   Workout is Row, Doubleunders, and Burpees for 1 round.  Extra Credit is Lactic Tolerance.

Goal: <12:00.

Wednesday is    Heavy Breathing workout and Shoulder Accessory.  Warmup is Hinge & Core prep.  Workout Prep is TtB & SA KbS review & practice.   Workout is 6 rounds of SA KbS, Box Jumps, & TtB.  Finisher is Shoulder Prehab.  Extra Credit is Breathe & Mobilize.

Goal: <20:00.

Thursday is    Ring Dips and a Muscular Burn workout.  Warmup is Squat & UB Push prep.  Ring Dips are Building to a Heavy 3 Wtd Dips with a 30 sec Hollow Rock after each set.  Workout Prep is Ring Pushup & Wallball review.   Workout is Descending reps of Ring Pushups, with 15 Wallballs after each set.  Extra Credit is Bodybuilding.

Goal:  <15:00.

Friday is    Deadlift and a Breathe & Burn workout.  Warmup is Deadlift prep.  Deadlift is Building to a Heavy 5 reps.  Workout Prep is Clean progressions.   Workout is Descending Runs with Power Cleans after each one.  Extra Credit is Breathe & Mobilize.

Goal: <18:00.

Saturday is    a Breathe & Burn workout.  Warmup is UB Push & Pull prep.  Workout Prep is BMU review & practice.   Workout is 12 minutes of BMU, Push Press, & Air Squats, rest 3:00, and repeat.  Extra Credit is Bodybuilding.

Goal: 12+ Rounds.