Week of 3-21-22

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.