November 2, 2026

9 hours ago

1 min read

(A) 3 Sets

6 Depth Drop to Jump

6 Ball Granny Toss

Rest 60-90 sec

(B) 3 Sets

10 Tempo Goblet Squat/ Dual KB Front Squat

10 BB Inverted Row + Pause

Rest 120 sec

(C) 3 Sets

10 DB Rainbow Squat

10 RB ½ Kneeling SA Pulldown

Rest 120 sec

(D) 3 Sets

10/ Landmine Rotations

10/30 Sec Hollowbody Rocks/Front Plank

Rest 60-90 sec

(E) 3 Rounds

10 Medball Thrusters

30 sec Machine of Choice

5 Burpees

Rest 20 secs between Rounds

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November 3, 2026

(A) 3 Sets 5 Broad Jump 5/ DB SA Push Press Rest 60-90 sec (B) 3 Sets 10/ DB Split Stance RDL 10 Landmine Tall Kneeling Overhead Press Rest 120 sec (C) 3 Sets 10/ SL Hip Thrust 10/ DB SA Incline B

November 4, 2026

(A) 3 Sets 3/ Half Turkish Get Up 5/ MB Tall Kneeling Get Ups Rest 60 Sec (B) 4 Sets 60 sec on/15 Sec off -Machine of Choice -Push Ups -Walking Lunges -Hip Thrusts -Straight Leg Sit ups Rest 120 sec b

November 5, 2026

(A) 3 Sets 6/ Lateral Bound 6/ DB SA High Pull from Floor Rest 60-90 sec (B) 3 Sets 10/ DB Front Foot Elevated Spilt Squat 10/ DB SA Supported Row Rest 120 sec (C) 3 Sets 10/ DB Lateral Step Up 10-1

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