A. “Stop” Deadlift – Reps 6-4-2 (increasing)
+ 2 sets of 3 reps @ 4-rep weight

B. AMRAP 17 min:
Reps 3-6-9-12-15-18 etc..

OHS (75/55, ADV 120/80)
Pullups (ADV CTB)
Bar-Facing Burpees



Legs (Quad dominant) + Core
Parts A and B stay the same each week. Track these metrics.

A. Back Squats
Work to a challenging set of 3 reps
Then drop weight 10-15% and complete 3 sets of 3 reps
*Goal is to increase top triple the next week whenever you succeed

B. Rear-Foot Elevated Split Squats
Load back-rack, front-rack or farmers hold (stay consistent week to week)
Reps 15-12-9-6 (increasing)
15 reps with BW only, then increase each set thereafter to top set of 6 reps

C. EMOM x 12 min (alternating):

8 One-Arm OH DB Lunges (4 reps with each arm)
4-5 SUPER HIGH Box Jumps (step down)
8-10 Weighted Situps (ADV Weighted GHD)

D. Weighted Plank Hold – 3 sets x 45-60 seconds


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San Diego, CA 92109

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