Week 1

Day 1 

A. Squat - 3x12@65%

B. Bench - 3x12@65%

C.  Dumbbell Fly - 3x12 - heavy

D. Dumbbell Shrug - 3x20

D. For time : 50 calorie bike + 50 burpees
 

Day 2

A. Press - 3x12@65%

B. Deadlift - 3x12@65%

C. Barbell Curl - 10RM

D. 5 sets of 60s weighted plank
25 overhead weighted situps

Day 3

A. Squat - 3x12 @65%

B. Inside Grip Bench Press - 3x12 @65% or 3x12 moderate weight

C. Dumbbell Front Raise - 12RM

D. Dumbbell Skull Crushers - 12RM

E. Heavy Russian KB Swing - 3x15 ; finish each set with 3 max height jumps

F. Easy mile run

Day 4

A. Switch Stance Deadlift (opposite of your primary) - 3x12

B. One Arm Dumbbell Row - 3x12 (each)

C. Chin-up - find a 12RM or 3x12 with weight (scale accordingly) 

D. AMRAP 10 - 10 strict t2b with controlled negative ; 20 db thrusters @35/20