Tempo

Full dynamic warmup

20 min
18x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Lift/Bike

Full dynamic warmup

A1. Deadlift - 5x2 @ 315
A2. 38" Box Jump - 5x2
B1. Neutral-Grip Pullups - 4x5 @ BW
B2. Alternating Incline DB Press - 3x8 @ 2x55
C. 1-Arm Standing Cable Row - 2x3x8 @ 90
D. Cable Woodchop (High-Low) - 2x4x8 @ 90

Bike
30 min @ 120-130 BPM
285 Cal

Tempo/Elliptical

Full dynamic warmup

20 min
17x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Elliptical
30 min @ 120-130 BPM
413 Cal

Tempo/Elliptical

Full dynamic warmup

20 min
18x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Elliptical
30 min @ 120-130 BPM
417 Cal

Lift/Bike

Full dynamic warmup

A1. Front Squat - 5x2 @ 225
A2. 36" Box Jump - 5x2
A3. Chinups - 5x2 @ BW+25
B1. DB Bench Press - 3x8 @ 2x75
B2. Cable Row - 3x8 @ 120
C. Pullthrough - 3x10 @ 190
D. Pallof Press - 2x3x12 @ 60

Bike
30 min @ 120-130 BPM
298 Cal

Lower Lift

Full dynamic warmup

1-Leg Box Jumps - 2x5x2 @ 26"

High DB Step Up - 2x3x8 @ 2x45

Romanian Deadlift - 3x8 @ 275

Pallof Press - 2x4x10 @ 70

Upper Lift

Full dynamic warmup

Neutral-Grip Pullups- 3 @ BW, BW+25, BW+35

Stability Ball Pushups (Feet on Bench) - 25, 15

Chest-Supported Row - 4x8 @ 50
Face Pull - 4x10 @ 100

Barbell Shrugs - 3x10 @ 225

DB Curls - 3x6 @ 2x45

Lower Lift

Full dynamic warmup

Deadlift - 5 @ 135, 3 @ 205, 2 @ 275, 1 @ 325, 375, 425

DB Bulgarian Split Squat - 2x3x5 @ 2x90

Pullthrough - 3x10 @ 160

1-Leg Plate Switches - 2x2x30s @ 10

Upper Lift

Full dynamic warmup

Inverted Row - 12, 10, 8 @ BW

Straight Arm Pulldown - 4x8 @ 50
Band Pull Apart - 4x12

DB Lateral Raise - 4x8 @ 2x20

DB Shrugs - 3x8 @ 2x95
Hammer Curl - 3x6 @ 2x45

Lower Lift

Full dynamic warmup

1-Leg Box Jumps - 2x4x3 @ 24"

High DB Step Up - 2x3x8 @ 2x40

Romanian Deadlift - 3x8 @ 255

Pallof Press - 2x4x10 @ 60