DAY 1 FOCUS: Vacation is all over. Time to remind people why they are in the gym and give them something to work towards. Shock therapy at it's finest.

• Primary Option 1:
• Start: Bench Or Chest paused bench for lower and middle sticking points, Tempo Chin Ups (purely brutal) , or Deadlifts. Band the Chins if need be.

• Secondary Option 1: Titty Pump
Heavy Incline Bench, followed by burnout Push Ups with MORE Chin ups as pleasant surprise. Everyone is complaining for days after.

Secondary Option 2: Conditioning and fat loss option
Full body burn, Very posterior chain dominant. Easy to scale the intensity or the weight...OR BOTH.
Finish 1: Gee Thanks
Moderately heavy sandbag carry, as long as you can go.

Upper Body Finish 2:
High tension chest and back burnout, coupled with core work meant to fatigue and force chest and shoulder engagement while working the abs.

• Primary Option 1:
Squats, cluster or Lower percentages for those feeling the burnout. Heavy Pallof rotations for extra core work and to feel the brace during squats.

Secondary Option 1: Stairway to Gains
Step Ups followed by HAF Sled Pushes. Simple...yet awful

• Secondary Option 2: This is about as much fun as stairs
Step Up, GHR, Lateral Leg Raises. I have done both, the name says it all.

Finish 1:
Hollow body leg raises followed by Heels to Heaven. Going to feel this for several days as well. Be prepared to bitch, and be bitched at.

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 Floor Press Goblet Squat, 1-Arm Row, and Tricep Press Down.

• Finisher:
High rep Upper body and Core finisher.


This bundle includes the following instructional videos: