Week 5

Day 1

  • Pause Bench Press - 3x12 - 1 second pause on chest (don’t rest the bar, active no matter what)

  • Wall-walks - 5x3 - as slow and controlled up and down as possible - rest as needed between efforts

  • Single arm arnold dumbbell press - 3x12 (each arm) - perform 20 light side raises after each set

  • Overhead dumbbell extension - 2x15

  • Skull crushers - 3x12 (dumbbell or barbell)

  • Echo bike - 3x20 calories for time - rest 3 minutes between efforts

Day 2

  • Death By “Strict Pull” - Minute 1 , perform 1 rep, Minute 2, perform 2 reps - continue until the clock catches you.

  • Tempo Chin-Ups - 3 sets of 3 reps with a 5 second pause at the bottom and a 5 second pause with chin over the bar

  • Renegade Rows - 3x10 (5 each arm, alternating sides) row right, row left, push-up - after each set - perform 20 hollow rocks

  • Cable Face Pulls - 3x15 - slow and controlled - elbows up high and to the outside - after each set - hold a 30s wall-sit

  • Incline Dumbbell Curls - 8x8 - 10-15s rest between sets - after each set perform 10 strict t2b

  • Wrist Curls - 3x20

  • 8x400m run - not max effort - but keep them consistent. Rest 2 minutes between efforts

Day 3

  • Back Squat - AMRAP 5 minutes @ bodyweight OR 3/4 bodyweight or 1/2 bodyweight

  • Jumping Barbell Squats + Jumping Barbell Lunges - 10+10 x 4 sets - rest 90s between sets

  • Heavy Wall-Balls - 20s on, 10s off x 8 rounds

  • Deficit KB RDL - 4x10 - After each set - grab one of the KB’s and perform 10 russian swings

  • Seated Weighted Calf Raises - 4x15

  • 100 strict sit-ups

  • EASY 10k recovery row