Monday, February 9th- Endurance 3 RFT: 1k/750m row 10 pull-ups 15 push-ups 20 kb cleans (10/arm, alternating) Tuesday, February 10th 6am-12pm: Open Gym 12pm: PUMP A1. Pause Bench Press 5x5 *compare to 1/27/26 A2. Bent over db row 5x12 B1. Seated Arnold Press 3x10 B2. Seated Lateral Raise 3x12 C1. Concentration Curls 3x10/arm C2. SA kickbacks 3x10/arm D1. Weighted Tuck-ups 3x12 D2. Weighted FA plank 3x30 sec Wednesday, February 11th- Squat/Single Leg A. Back Squat *compare to

Monday, February 2nd- Squat/Single Leg A. Back Squat *compare to 1/23/26 B1. Suitcase step-up to reverse lunge 3x5/leg B2. Copenhagen plank 3x25 sec/side Tuesday, February 3rd 6am-12pm: Open Gym 12pm: PUMP A1. Dual db bench press 3x12 A2. Chest Flies 3x12 A3. Push-ups 3x12 B1. Pendlay Row 3x8 B2. Pull-ups 3x8 B3. Seated Rear Delt Flies 3x12 C1. Seated Curl 3x8 C2. Seated Hammer Curl 3x8 C3. Seated OH Tricep Extension 3x12 D1. Pinch Grip Plate Hold 3x30 sec D2. Ab Wheel Rollou

Monday, January 26th- Overhead A. Clean + Jerk 5x (1+3) *compare to 1/16/26 B. 12 min AMRAP: 1 Beastmaker 10 Suitcase reverse lunges (5/side) Tuesday, January 27th 6am-12pm: Open Gym 12pm: PUMP A1. Pause Bench Press 5x5 *compare to 1/6/26 A2. KB Gorilla Row 5x16 (8/arm) B1. Seated Lateral Raise 3x12 B2. Seated Rear Delt Flies 3x12 C1. Iso Curls 3x16 (8/arm) C2. Iso Kickbacks 3x16 (8/arm) D. Farmer’s Carry 3x45 sec on, 15 sec rest Wednesday, January 28th- Hinge A1. Deadlift 5x