DAY 1 FOCUS: Cold encircles the north...wolves in the distance. NOW YOU WILL HAVE THE STRENGTH TO VANGUISH THEM!

• Primary Option 1:
• Start: Bench and Double KB Row.

• Secondary Option 1: Adjust tempo down for strength, up for conditioning.
1-Arm Floor Press, Weighted Chin-Ups, Ring or Band Push-Up and BPA. Nasty little round here.
Finish 1: Core work, setting up the foundation for a lot more stability.

• Finish 2: High Rep Triceps and MAXIMUM EFFORT Kroc Rows. Mhhmm boy.


• Primary Option 1:
Squats, cluster or Lower percentages for those feeling the burnout. Kneeling Pallof Press for pure core control and bracing.

Secondary Option 1:
Romanian Deadlift OR Trapbar deadlift, Standing Reverse Lunges, and Lateral Step Ups OR Lateral Squats.

Finish 1:
Obliques and Grip. It will be felt.

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:
Shoulder presses, high tension rows and Face pulls for the shoulders and back.

Secondary Option 2:
Bear Crawls, KB Swings, and Mountain Climbers.

• Finish 2: Arm Drop set work. Fun times.