Garage Gym

A. q(4:00) x 5
3 u/b sets (9 u/b reps)
1 High Hang SC
1 Hang SC
1 SC
*Start around 40-45% and increase from previous weeks weights

B. FT
30 BS 155/105
30 BP 135/95
30 DL 185/135
20 BS 185/135
20 BP 155/105
20 DL 225/155
10 BS 225/155
10 BP 185/135
10 DL 275/185

Home Workout (Bodyweight/limited equip)

A. q(4:00) x 5
1 u/b set of the below:
10 KBS or Backpack Swings
10 GS or Backpack Squats
10 KBS or Back Pack Swings

B. FT
40 Jumping Lunges
40 Pushups
40 Flutter Kicks
30 Jumping Lunges
30 Pushups
30 Flutter Kicks
20 Jumping Lunges
20 Pushups
20 Flutter Kicks
*if calves are sore go to walking lunges or reverse lunges
*the set of 40 pushups should be scaled so that you reach 40 reps in 1-3 sets with minimal rest

WU: 2x
5 Pushups + 10 AS + 15 KBS/Backpack swings

BB5s

3 18 20