Monday, July 20th- Hinge A. Clean (BTK) 10 min EMOM: 2 reps B. 5 RFT: 10 push-ups 20 plate G2O 30 air squats Tuesday, July 21st 6am-12pm: Open Gym 12pm: PUMP A1. Strict Press 5x3 *compare to 6/30/26 A2. Ab Wheel 5x8 B1. Chest Flies 3x12 B2. Seated Rear Delt Flies 3x12 C1. Iso Curls 3x16 (8/arm) C2. Iso Kickbacks 3x16 (8/arm) C3. BB Forearm Twisters 3x1 each direction Wednesday, July 22nd- Endurance With A Partner 30 min AMRAP: 100 cal row 80 kb snatches 60 box jumps 40 burpe

Monday, July 13th- Endurance 3 RFT: Run a lap 20 burpees 30 sit-ups 40 wall balls Tuesday, July 14th 6am-12pm: Open Gym 12pm: PUMP A1. Dual DB Bench Press 3x12 A2. Chest Flies 3x12 A3. Russian Twists 3x20 (10/side) B1. Supinated Grip BB Row 3x12 B2. Chin-up 3x8 B3. Ipsi Climbers 3x20 (10/side) C1. BB curl static hold 3x30 sec C2. BB Curls 3x12 C3. DB Skull Crushers 3x12 D. Farmer’s Waiter’s Hold 3x30 sec/side *1 min rest Wednesday, July 15th- Squat/Single Leg A. Back Squat *c

Monday, July 6th- Squat/Single Leg A. Back Squat *compare to 6/24/26 B1. Suitcase BSS 5x5/leg B2. Goblet Cossack Sliders 5x5/leg Tuesday, July 7th 6am-12pm: Open Gym 12pm: PUMP A1. Bench Press 5x3 *compare to 6/16/26 A2. Dual DB Bent Over Row 5x12 B. 21-15-9 Ring Rows Diamond Push-ups Weighted Tuck-ups C1. Concentration Curls 3x12/arm C2. Seated Overhead Tricep Extenstions 3x12 C3. Pinch Grip Plate Hold 3x30 sec Wednesday, July 8th- Overhead A. Push Jerk *work up to a heavy