Monday, June 8th- Overhead A. Push Press 5x3 *compare to 5/29/26 B. 16 min EMOM: Odd- 2 split jerks (compare to 5/18/26) Even- 30 sec weighted forearm plank Tuesday, June 9th 6am-12pm: Open Gym 12pm: PUMP A1. Dual DB Bench Press 3x12 A2. Chest Flies 3x12 A3. Push-ups 3x12 B. 100 ring rows *5 ab wheels every break C. 30 on, 30 off, 5x: Seated curls DB skull crushers Farmer’s hold Wednesday, June 10th- Hinge A. Tempo RDL 3x8 @32x1 *compare to 5/20/26 B. 40-30-20-10 Double under

Monday, June 1st- Hinge A. Clean 5x3 B. Rowing Intervals 3x500/400m R1- 20spm R2- 25spm R3- 30spm *5 min interval Tuesday, June 2nd 6am-12pm: Open Gym 12pm: PUMP A1. Bench Press 5x5 *compare to 5/19/26 A2. Tempo SA Row 5x8/arm @32x1 B1. Seated press 3x12 B2. Seated lateral raise 3x12 B3. Seated rear delt flies 3x12 C1. Iso curls 3x16 (8/arm) C2. Iso kickbacks 3x16 (8/arm) Wednesday, June 3rd- Endurance 5 RFT: 10 Devil’s press (5/arm, alternating) 10 dual db squats 10 suitcase

Monday, May 25th Studio is CLOSED today Tuesday, May 26th Studio is CLOSED today Wednesday, May 27th- Squat/Single Leg with Coach Nate A. Back Squat *compare to 5/15/26 B1. Suitcase BSS 5x5/leg B2. Copenhagen Plank 5x20 sec/side Thursday, May 28th 7am-12pm: Open Gym 12pm: PUMP A1. Dual DB Bench Press (alternating arms) 3x16 (8/arm) A2. Diamond push-ups 3x12 B1. Pendlay row 3x8 B2. Pull-ups 3x8 C1. BB curl 21’s 3x C2. DB skull crushers 3x10 C3. Seated OH tricep extenstion 3x10