MONDAY

3 circuits

Mace Swings 30lbx20

Curls 30lbx12

Bench

295x2

365x2

425x2

480x1,2,1

Sling Shot

495x4

515x4

Weighted Dips

130x12,12,12,12

KB Twist Front Raise

18x20,20,20

WEDNESDAY

Glute Activation Warmup

Squats w/bands @40lbs

155+x5

265+ x5

375+ x3

485+ x3

595+ x2

705+ x2

781+ x2,2,2

Glute Ham Raise (elevated rear)

Bw x16,16,16

THURSDAY

Mace Swing x20

CIRCUIT (4 times)

BW Dips x40

Leg Extension x20

Leg Curls x30

KB twist front raise x20

SATURDAY

Glute activation warmup

1.5” Deficit pulls (w/100 in chain)

405x2

455+100x2

545+100x2

635+100x2

700+100x1

750+100x0 w/Straps

Bent Over Rows

585x3

495x12

Pullups

BWx16,12,12,12