Monday is a Heavy Breathing workout and Glute Accessory.  Warmup is Hinge & Pull prep.  Workout Prep is Pullup review.   Workout is 3 rounds of Running, Pullups, & American KbS.  Finisher is Glute Accessory.  Extra Credit is Lactic Tolerance.

Goal: <12:00.

Tuesday is Squat Endurance and a Muscular Burn workout.  Warmup is Squat Prep.  Squat Endurance is Building to a moderate 20 rep Back Squat.  Workout Prep is Doubleunder review.   Workout is 14 minutes with ascending reps of V-ups & Pushups with Doubleunders at the end of each round.  Extra Credit is Mobility.

Goal: Round of 16+.

Wednesday is a Power Output workout and Lower Accessory.  Warmup is Hinge prep.  Workout Prep is Deadlift review & build.   Workout is 4 rounds of Deadlifts & Airbike with a 2:00 rest after each round.  Finisher is Lower Accessory.  Extra Credit is Core.

Goal: <16:00.

Thursday is Push Press and a Muscular Burn workout.  Warmup is UB Push prep.  Push Press is Building to a heavy set of 3.  Workout Prep is Inversion review & practice.   Workout is a chipper of HSPU, Air Squats, & Elevated Ring Rows.  Extra Credit is Mobility.

Goal: <15:00.

Friday is a Heavy Breathing workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is SA Db Bodybuilder Snatch review.   Workout is Descending reps of Box Jump Overs & SA Db BB Snatches.  Finisher is Core Accessory.  Extra Credit is Aerobic Recovery.

Goal: <16:00.

Saturday is Power Cleans and a Breathe & Burn workout.  Warmup is Weightlifting prep.  Power Cleans are a 10 min EMOM of 2 reps.  Workout Prep is Movement review.   Workout is, In Partners: Wallballs, Partner Situps, Power Cleans, & a Medball Run with a penalty for letting your Medball touch the ground.  Extra Credit is Bodybuilding.

Goal: 4+ Rounds.