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Warmup: V 3.4 40 minutes of: Press 5 @50% Barbell Row 8-12 @50% bodyweight Prowler Walk x 2 (100/50) Sandbag Carry 200m (80/40) 3 min

Warmup: V 3.4 Squat: Warm up to 50% then Five Rounds: Squat, 5 reps @50%, pause 3 sec in bottom last rep 5-12 pushups w/chain

To get stronger and maintain conditioning, lift three times and condition two times weekly. To get better conditioned and maintain strength, lift two times and

Warmup: V 3.4 Strength: Deadlift Spend 5-10 min warming up with two plate specials (135/95/65) Then 50, 60, 75% x 5, 85 % x 3,

Unsolicited recommendation: read Neil Gaiman’s American Gods.  Fun book, quick read.  I probably spelled his name wrong but I’m too tired to check. Warmup: V

Warmup: V 3.4 Strength: Squat, set of 10 @light weight, 50, 60, 75% x 5, 85% x 3, 95% x 1+ Assistance Work: KB Sumo

Warmup: V 3.4 Strength: Deadlift 135/95/65×5 then 50, 60 % x 5, 70, 80% x 3, 90% x 3+ Between Sets: Prowler/Row/Bike Conditioning (15 min