DAY 1 FOCUS: Simple hard work, to build muscle, burn fat, and increase training skill. Keeping consistent off of the July program to bridge the people that have been training consistently with the people that have been on vacation.

• Primary Option 1:
• Start: Bench, Barbell, or Deadlifts. Vacation people start lighter and easier, ramp up with skill and intensity, not weights.

• Secondary Option 1: Strength and muscle gain option
Heavy decending rep Clean and Press, Wide Grip Pull-Ups, and Single Arm Floor presses.

Secondary Option 2: Conditioning and fat loss option
Full body burn, The harder the client goes, the more efficient it is. Dumbbell Clean to Press can be a Push Press as well. The rest is simple scale-able motions. Increase weight, intensity, or complexity.
Core Finish 1:
Ab Wheel and Hollow Body End Range Hold Presses (Stupid name, great exercise)

Upper Body Finish 2:
High Volume upper body finisher, hits the back, arms, and shoulders. More Tricep Focused

• Primary Option 1:
Squats, cluster or Lower percentages for the vacation returnees. Heavy Pallof presses to get those obliques engaged and strong. Pasued Box Squats are a good option for those that are moving a bit slow and shaky with the bar, or to shore up form for everyone coming back from a lazy summer.

Secondary Option 1: Get Strong and Resilient
Hip raises for glute and hamstring strength and muscle gain, OR Trapbar Deadlifts for back, core, grip, and legs.Bulgarian Split Squts for bracing, back strength, and single leg strength, helps with transfer of force. Gymnast Abs to tie in the core and upper body bracing.

• Secondary Option 2: Conditioning and Athletic Fitness
Heavy Ballistic hip hinge in the form of a Sandbag Shoulder or One Hand Kettle Bell Swing, a Decently heavy sled pull for conditioning and strength development, Or Farmers walks.

Finish 1:
Chest Racked Walks and AB Finish.

DAY 3 FOCUS: Full body

• Primary Option 1:
Deadlift and Strict Press. Keep most lifters on the shoulder pressing primary, If you have people doing more than 3x a week, or someone with crunchy shoulders, you can give them the floor press.

• Primary Option 2:
Front Squat OR Back Squat, and Floor Press or bench press. Remember you can mix and match according to goals, make sure one upper body and one lower body movement is used.

• Secondary Option 1:
DB Bench Press, Cable Rows with a 3-Second Negative, Incline Push-ups

• Finisher:
High rep Upper body and Core finisher.