10/9 Back

Green band pull apart

4x25

YWT holds (20 seconds each)

3x2

Burns so bad!

Alternating sets:

Y handcuffs 

2x15

Orange band face pull

40/30

Bent over KB row

20 10

24 2x10

Green band face pull to Cuban press

3x10

8/9 Bench with Oscar (free)

74.9

Bench

60 7/7/6

HS incline

20 each 4x10

Vault push up / jump through 

4x10

Shoulders and chest so dead by here. 

7/9 Squat with Oscar (10/10)

75.5

Squat

20 10/7

60 6/10

100 6

Static lunge 

30 3x10

Bosu ball leg raise

3x10

3/9 Deadlift with Oscar (9/10)

Deadlift

100 8/7/8

Reset each rep. Focus on speed and controlled eccentric. 

Hyper

2x

Hanging leg raise

3x10

1/9 Chest with Oscar (8/10)

Bench

60 6/4

Kneeling overhead tricep extension 

15 3x8

30 incline DB fly

12.5

31/8 Conditioning with Oscar (7/10)

Conditioning circuit 

3x 1 min each

Box jumps

Bosu ball squat 

KB swing 14kg

10kg DB renegade rows 

3x 

Bosu ball mountain climb 

24kg KB goblet semi squat 

8kg lateral raise

Sand squat jump 

2x

10kg DB lunges

Rower

Box push up

27/8 Squat with Oscar (6/10)

Squat

90 8/7

Forward alternating lunge w/ press

17.5 bar 10

22.5 2x10

Step machine 

Level 10 2 minutes 

Bike 2 min high resistance

Box jumps 

2x20

Planks

3x