Monday, October 26th- Endurance 30 min AMRAP: 100 Russian kb swings 80 goblet reverse lunges (40/leg) 60 plate G2O 40 hanging knee raises 20 ring rows Tuesday, October 27th 6am-12pm: Open Gym 12pm: PUMP A. Bench Press 10 min EMOM: 2 reps *compare to 10/13/26 B1. Ring row 3x12 B2. Lateral + frontal raise 3x16 (8 each, alternating) C1. Iso curls 3x16 (8/arm) C2. Iso kickbacks 3x16 (8/arm) D1. BB forearm twisters 3x1 each direction D2. Weighted tuck-ups 3x12 Wednesday, October 2

Monday, October 19th- Squat A. Back Squat *compare to 10/9/26 B. 21-15-9 Dual db thrusters Box jumps Plate OH sit-ups Tuesday, October 20th 6am-12pm: Open Gym 12pm: PUMP A1. Alternating db bench press 3x16 (8/arm) A2. Weighted pull-ups 3x8 B1. Seated Arnold press 3x10 B2. Supinated grip BB row 3x10 C1. Concentration curls 3x10/arm C2. DB skull crushers 3x10 C3. Tate press 3x10 D. Pinch grip plate hold *accumulate 2 min in as few sets as possible Wednesday, October 21st- Overh

Monday, October 12th- Overhead A. Push Press + Push Jerk 5x (2+2) B. 30 on, 30 off, 5x (15 min) Battle ropes Plate G2O Double unders Tuesday, October 13th 6am-12pm: Open Gym 12pm: PUMP A. Bench Press 10 min EMOM: 2 reps *compare to 9/29/26 B1. Chest Flys 3x12 B2. Tempo SA rows 3x8/arm @31x2 C1. Seated curls 3x8 C2. Seated hammer curls 3x8 C3. Seated overhead tricep extension 3x12 D. Farmer’s Hold *accumulate 2 min in as few sets as possible Wednesday, October 14th- Hinge/Sing