Week 14 - *note* - week 15 will be a deload

Day 1 

Back Squat - 3RM
Static Barbell Lunges - 3x12 (each leg) - moderate weight - should be fast but done without pausing during the actual sets (as in - try not to stop at rep 8 and recover before finishing)
Lateral KB Lunges 3x10 (each direction - 2 kb’s in a front rack position)
Weighted Calf Raises - 3x20

AMRAP 10
10 KB Swings - Russian - @70/53
10 Burpees


Day 2

Bench Press - 3RM
Weighted Dip - 3x10
Ring Push-ups - 3xmax - 2 minutes rest b/w efforts
Barbell/EZ bar skull crushers - 3x12
Diamond Push-ups - 3xmax - 2 minutes rest b/w efforts

10 rounds - 30s plank ; 12/8 calorie assault bike - reset monitor each round

Day 3

Deadlift - 3RM
Barbell RDL - 3x12 - perform 3 high box jumps after each set
Banded Hamstring Curls - 3x15
Bent Over Barbell Row - 3x10
Weighted Strict Pull-ups - AMRAP 5 minutes - 20/12#

20-30 minute easy cardio

Day 4 

Press - 3RM
Incline Bench Press/Dumbell or Barbell - 3x12
Odd Object Shouldering (left side to right side and back - similar to a push-press or how Games athletes press the “worm” overhead) 3x12 (6 each direction)
Dumbbell Hold - 3 rounds of 60s on, 30s rest - @70/50
Strict T2B - 3x12

5 rounds
3 wall-walks
50 double unders
15 burpees