Monday, April 27th- Squat/Single Leg A. Back Squat *compare to 4/17/26 B. 4 RFT: 10 burpees 20 suitcase step-ups (10/leg) Tuesday, April 28th 6am-12pm: Open Gym 12pm: PUMP A1. Dual DB Bench Press 4x12 A2. Pull-ups 4x8 B1. BB Curl Static Hold 3x30 sec B2. BB Curls 3x30 sec B3. BB Skull Crushers 3x12 C1. Seated Hammer Curl 3x12 C2. Seated OH Tricep Ext 3x12 D. Farmer’s Carry 3x: 1 min on 1 min rest Wednesday, April 29th- Overhead A. Push Press 5x5 *compare to 4/20/26 B. 10x for

Monday, April 20th- Overhead A. Push Press 5x5 *compare to 4/10/26 B. 5x: 30 sec LA kb snatch 30 sec RA kb snatch 30 sec rest 30 sec burpees to a plate 30 sec rest Tuesday, April 21st 6am-12pm: Open Gym 12pm: PUMP A1. Bench Press 5x5 *compare to 3/24/26 A2. Single Arm Row 5x8/arm B1. Chin-ups 3x8 B2. Chest Flies 3x12 B3. Single Leg V-ups 3x16 (8/side) C1. Iso Curls 3x16 (8/arm) C2. Iso Kickbacks 3x16 (8/arm) C3. Ab Wheel 3x10 D. Pinch Grip Plate Hold 3x max effort hold *1 min

Monday, April 13th- Hinge A. Tempo RDL 3x8 @32x1 B. 10 min AMRAP: 15 Russian kb swings 30 double unders Tuesday, April 14th 6am-12pm: Open Gym 12pm: PUMP A1. Strict Press 5x5 *compare to 3/17/26 A2. Supinated Grip BB Row 5x8 B1. BB Curl 21’s 3x B2. Seated OH Tricep Extensions 3x12 B3. Strict T2B 3x12 C. 7 min AMRAP: 1-2-3… Pull-ups Ring Dips DB Weighted Sit-ups D. BB Forearm Twisters 3 each direction Wednesday, April 15th- Endurance 3 RFT: Run a lap around the block 10 pull-u