Monday, April 6th- Endurance 10 min AMRAP: 250/200m row 10 plate G2O 5 min rest 10 min AMRAP: 10 burpees to a plate 15 Russian kb swings Tuesday, April 7th 6am-12pm: Open Gym 12pm: PUMP A1. Bench Press 5x5 *compare to 3/24/26 A2. Tempo Single Arm Row 5x8/arm @32x1 B1. Seated Press 3x12 B2. Seated Lateral Raise 3x12 B3. Seated Rear Delt Flies 3x12 C. 21-15-9 Seated Curls Ring Row DB Skull Crushers D. Farmer’s Hold Max Effort Hold Wednesday, April 8th- Squat/Single Leg A. Back

Monday, March 30th- Squat/Single Leg A. Back Squat *compare to 3/20/26 B1. Reverse Plank (between benches) 3x1 min B2. SL wall sit 3x30 sec/side Tuesday, March 31st 6am-12pm: Open Gym 12pm: PUMP A1. Dual db bench press 5x8 A2. Pendlay Row 5x8 B1. Seated Lateral Raise 3x12 B2. Seated Rear Delt Flies 3x12 C1. Iso Curls 3x16 (8/side) C2. Iso Kickbacks 3x16 (8/side) D1. Barbell Forearm Twisters 3x1 each direction D2. DB Skull Crushers 3x12 Wednesday, April 1st- Overhead A. Push P

Monday, March 23rd- Overhead A. Clean + Jerk 1RM TEST B. Flight Simulator *10 min cap Tuesday, March 24th 6am-12pm: Open Gym 12pm: PUMP A1. Pause Bench Press 5x5 *3 sec pause 1” off of chest *compare to 3/10/26 A2. Ab Wheel Rollouts 5x8 B1. Ring Dips 3x10 B2. Russian Twist 3x20 (10/side) C. 10-9-8…1 Seated Curls DB Skull Crushers D1. Pinch Grip Plate Hold 3x30 sec D2. V-sit 3x30 sec Wednesday, March 25th- Hinge A1. Deadlift 5x3 *compare to 3/16/26 A2. Strict Pull-ups 5x max u