AM Cardio

40 min incline walking

Squat (deload)

Strict Good Morning
10/95+1 set chains
10/135+1
10/135+2
10/135+3
10/185+3

Prowler
6 trips high handles
50,50,90,90,140,140

AM Cardio

Tred Sled Hill Sprints
5x:15 seconds with lite band
+
20 min incline walking

Bench (deload)

Bench
Kevin 225x24 PR+Gym Record
Ric 225x15 PR

Deadlift (deload)

AM Cardio

30 min incline walking

Military Press (5/3/1)

Military Press
Ric. 120x5 140x3 155x7 PR
Tim 165x1 PR
Kevin 190x3

Dips total 100 reps x BW
Pullups total 50 reps x BW

AM Cardio

5x:15 sec tred sled hill sprint with lite band.
20 min incline walking

Squat (5/3/1)

Squat

Kevin 415x1 PR (gym)
Tim 325x1 PR
Ric 330x5 375x3 420x1
485x1 PR

Squat 5 sets x 10 reps at 225
Barbell Curls 3 sets x 15 reps at 80

Core Circuit

AM Cardio

Cardio
30 min incline walk/run intervals

Bench Press (5/3/1)

Bench
Tim 240x5 PR
Kevin 315x5 tied PR

Ric
Bench 5/235 3/265 1/295 4/295 1/315
Incline DB Bench 12/60 10/70 10/85 10/85 10/70
DB Row 15/100 x 5 sets

Tim timed pushups 95+5 in 1:10. PR

Deadlift (5/3/1)

Deadlift
Kevin 455x5 (tied PR)
Ric 505x5 PR
Tim 325x12 PR

Trap Bar Deadlift 5x10
Hanging Leg Raise 5x15

Timed 1 mile run (faster than last week).

AM Cardio

30 minutes incline walking

Cardio

30 min incline walk/run

Squats (3/3/3)

Squats (3/3/3)
Tim 270x8 PR
Kevin 355x8 PR
Ric 400x7 PR

Squat 5x10

Cardio

40 min intervals (incline walking, DB complexes, incline running).

Accessories

Incline DB Press 5x10
DB Row 5x10
Delt "21's" 3x21

100 pushups timed

Bench (3/3/3)

Bench

Kevin 305x6 PR
Ric 280x7 PR
Tim 225x8 PR

Deadlifts (3/3/3)

Deads

Kevin 430x8 PR
Ric 480x7 PR
Tim 315x15 PR

Raised Trap Bar Deadlift 5x10
Hanging Leg Raise 3x15
Dumbbell Curls 3x10

Timed One Mile Run (faster than last week)

AM Cardio

30 min incline walking

Military Press (5/5/5)

Military

Kevin 170x8 PR
Tim 130x10 PR
Ric 140x11 PR

Pull ups 50 total
Dips 100 total
Superset Curls / Tricep Pressdown

Barbell Complex x 3 sets

AM Cardio

30 Minutes incline intervals