• Primary Option 1:
• Start: Bench With Chin-Ups

• Secondary Option 1: Descending rep ladder with DB Bench Press, Pendlay Row, Ring Push-Ups or Dips, and Facepulls

• Core Finish 1:
Heavy Rotational core work

Upper Body Finish 2:
High Rep Push-Up and Hammer Curls

• Primary Option 1:
Cluster, or 531. We have been putting our more experienced lifters on 531 percentages for the last 6 months. As long as they are sticking TIGHT to their percentages all their lifts are getting much better. Ab Wheel to double down on core work.

Secondary Option 1: Get Strong and Resilient
Posterior chain movement for strength, Chest racked lunges for back, legs, and core, lateral lunges for hips and legs.

• Secondary Option 1: Conditioning
Kettle Bell Swings, Squats, and Knee Tuck Planks

• Finish 1:
Hanging Leg Raise for core and grip OR TRX Pike Ups for core

DAY 3 FOCUS: Full body

• Primary Option 1:
Deadlift and Strict Press Or Push Press and Squats. You can mix and match these as much as you want. 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 a floor press.

• Secondary Option 1:
Advanced Push-Ups, options are given for scaling the difficulty up or down. Kroc Rows, and Goblet Squats.

• Finisher:
Cable Tricep Kick Backs, Curls, and Plate Pinches for grip.