- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional Deadlift- 1RM

Bench Press (Barbell/ DB)- 1RM

Tempo Goblet Squat

Stability ball single leg curl

Superset

Barbell Goodmorning

- Stand in a staggered stance with a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position

Dumbbell Split Squat

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Push up

Hanging Leg Raise

MetCon

Stationary bike

Day 1- Test Week
7/22/24

Day 59: Upper Body
9/18/24

Day 58: Legs
9/17/24

Day 57: Upper Body
9/16/24

Day 56: OFF
9/15/24

Day 55: Conditioning 
9/14/24

Day 54: Legs
9/13/24

Day 53: OFF
9/12/24

Day 52: Upper Body
9/11/24

Day 51: Legs
9/10/24

Day 50: Upper Body
9/9/24

Day 49: OFF
9/8/24

Day 48: Shoulders & Conditioning
9/7/24

Day 47: Legs
9/6/24

Day 46: REST
9/5/24

Day 45: Back & Biceps
9/4/24

Day 44: Chest & Triceps
9/3/24

Day 43: Legs & Accessory work
9/2/24

Day 42: OFF
9/1/24

Day 41: Shoulders & Conditioning
8/31/24

Day 40: Legs
8/30/24

Day 39: OFF
8/29/24

Day 38: Back & Biceps
8/28/24

Day 37: Chest & Triceps
8/27/24

Day 36: Legs & Accessory work
8/26/24

Day 35: OFF
8/25/24

Day 34: Active Recovery Sweat
8/24/24

Day 33: Chest & Triceps
8/23/24

Day 32: OFF
8/22/24

Day 31: Back & Biceps
8/21/24

Day 30: Shoulders & Core
8/20/24

Day 29: Legs (Posterior)
8/19/24

Day 28: OFF
8/18/24

Day 27: Legs (Anterior)
8/17/24

Day 26: Chest & Triceps
8/16/24

Day 25: OFF
8/15/24

Day 24: Back & Biceps
8/14/24

Day 23: Shoulders & Core
8/13/24

Day 22: Legs (Posterior)
8/12/24

Day 21: OFF
8/11/24

Day 20: Functional
8/10/24

Day 19: Full Body
8/9/24

Day 18: Conditioning
8/8/24

Day 17: OFF
8/7/24

Day 16: Full Body
8/6/24

Day 15: Full Body
8/5/24

Day 14: OFF
8/4/24

Day 13: Functional
8/3/24

Day 12: Full Body
8/2/24

Day 11: Conditioning
8/1/24

Day 10: OFF
7/31/24

Day 1- Test Week 7/22/24

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