Week 18/24

Day 1

Back Squat - 4x2 - +5-10 pounds from last week
Front Squat - 3x8 +5-10 pounds from last week
KB Front Rack Lateral Lunges - 2x15 (each leg, alternating)
Heavy Wall-Ball - 3x30 @30/20 - Rest 3 minutes between each set

Day 2

10 minute AMRAP - strict HSPU - consider this practice - take your time and make your reps pretty

Bench Press - 4x2 - +5-10 pounds from last week
Flat Unilateral Dumbbell Bench Press - - 3x12 (each arm - one weight , other for balance)
Tempo Dips - Max reps x 5 sets @33X3 - rest 2 minutes between sets
Dumbbell Pull-Overs - 3x12


Day 3

Deadlift - 1x2 @85% - +5-10 pounds from last week
Hex Bar DL - 5x10 @50% of 1RM
Landmine Rows - 2x15 with 2-3 second pause at top
Tempo Pull-Ups - Max reps x 5 sets @33X3 - rest 2 minutes between sets
Hamstring Curls - 3x20

Day 4

10 minute AMRAP/PRACTICE - L-Sits + Hollow Holds - do something neat and make your abs hurt

Press - 4x2@ - +5-10 pounds from last week
Seated Unilateral Dumbbell Press - 3x12 (each arm - one weight, other for balance)
Dumbbell Push Jerk - 5x10 @50%
Rope Face Pulls - 2x20
550m Farmer Carry @50/35