Monday, November 10th- Hinge/Single Leg A1. Deadlift 5x3 *compare to 10/22/25 A2. Tempo Pull-ups 5x3 @51x2 B1. Back Rack Reverse Lunges 3x8/leg B2. Ab wheel 3x10 Tuesday, November 11th 6am-12pm: Open Gym 12pm: PUMP A1. Strict Press 5x3 A2. Seated Rear Delt Flies 5x12 A3. Plank-ups 5x10 (5/side, alternating) B1. Diamond Push-ups 3x12 B2. Ring Rows 3x12 C. 5x: 30 sec BB curl hold 30 sec BB curls 30 sec rest 30 sec LA kickbacks 30 sec RA kickbacks 30 sec rest D. Farmer’s Walk: 3

Monday, November 3rd- Endurance 5x 3 min AMRAP: 5 burpees to a plate 10 plate G2O 10 plate OH reverse lunges *2 min rest *pick up where...

Monday, October 27th- Back Squat Cycle Day 32 A. Back Squat *compare to 10/17/25 B. 12 min AMRAP: 10 box jumps 10 dual db squats 10...