MONDAY

3 circuits

Mace Swings 30lbx20

Curls 30lbx12

Bench

225x12

275x5

345x16

Incline bench

225+100 x8,8,8

Weighted Dips

120+mini x8,8

Bottoms Up – Walking

53x8,8,8,8

WEDNESDAY

Glute Activation Warmup

Squats

135x3

225x3

315x2

405x2

495x2

Add wraps

550x19+

Glute Ham Raise – elevated

BW x 20,20,20

THURSDAY

CIRCUIT (4 times)

BW Dips x50

Leg Extension x20

Kettlebell Front Twist Raise x16

Mace Swing x20

SATURDAY

Sick so didn’t train

Hook Grip Hold (Seconds)

555x47

605x37

700x25

This weeks Epic Burger picture is from Dicks Kitchen in SE Portland.  It was a double Elk Burger with some blue cheese on it.  Look at the juices flowing out the side…. So tasty!