Week of September 28th, 2026

Monday, September 28th- Endurance

With A Partner, 5x Each:

P1- 500/400m row

P2- AMRAP:

5 burpees

10 wall balls

15 Russian kb swings

*pick up where partner left off

Tuesday, September 29th

6am-12pm: Open Gym

12pm: PUMP

A1. Bench Press 5x3

*compare to 9/15/26

A2. Bent Over DB Row

5x12

B1. Seated Lateral Raise

3x12

B2. Seated Rear Delt Flies

3x12

B3. Hollow Rocks

3x30 sec

C1. Concentration Curls

3x10/arm

C2. Single Arm Kickbacks

3x10/arm

C3. Weighted Forearm Plank

3x30 sec

D. BB Forearm Twisters

3 each direction

Wednesday, September 30th- Squat/Single Leg

A. Back Squat

*compare to 9/21/26

B1. Suitcase BSS

3x8/leg

B2. Nordic Hold

3x30 sec

Thursday, October 1st

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, October 2nd- Overhead

A. Push Jerk

1RM TEST

B. For Reps:

3 min double unders

3 min push-ups

3 min plate G2O

Saturday, October 3rd

9am- Partner Cardio

5x Each:

5 pull-ups

10 burpees

15 med ball cleans

20 suitcase step-ups

*alternate rounds

10am- Mobility/Stability