Reverse Hyper 4 x 10

Speed Box Squats (purple bands) 10 x 2

Reverse Barbell Lunges 5 x 5

Good Mornings 4 x 8

Standing Cable Crunches

Long Distance, Low Weight Sled Drag (1/2 mile)

"You must be the change you see in the world."

~ Gandhi

Assistance and Recovery

"Some people make things happen,

some watch things happen,

while other wonder what has happened."

ME Floor Press

Close Grip Bench 3 x 6 - 10

Heavy Dips 4 x 5

Lat Pulldowns 3 x 8 - 12

DB Shrugs 2 x 12

Hammer Curls 3 x 6

Heavy Abs

"Sweat is cologne of accomplishment"

~ Heywood Broun

Assistance and Recovery

"There is a difference between knowing the path

and walking the path."

Max Effort Lower Body

Reverse Hyper 4 x 10

ME Rack Pulls (above knee)

45 Degree Back Extension 4 x 10 (plate)

Standing Cable Crunch 4 x 10

Standing Cable Side Crunch 4 x 10

Short Distance Sled Powerwalks and Reverse Walks x 3 each

Short Prowler x 4

God Bless America.

Dynamic Effort Lower Body

Reverse Hypers 3 x 10

Box Squat with Mini Bands 10 x 2

1st Pin Rack Deadlift with Mini Bands 10 x 2

45 Degree Back Extensions 4 x 10

Standing Cable Pulldown Abs 3 x 10

Light, Long Distance Sled Drags (10 trips around gym)

"Do your best and forget the rest."

Assistance and Recovery

"If the blind lead the blind, both shall fall in the ditch."

~ Jesus Christ