Monday
Closed for Labor Day
Tuesday
Strength has the sumo deadlift and cable pulldown pairing, followed by an 8+8 conditioning segment with step ups, echo bike, and a push pull combo.
Wednesday
Stamina breaks up the week as usual with 3 × 12 minute blocks of conditioning work, with proper pacing and core work blended into the format.
Thursday
We start with KB front rack lunges and pendlay rows for strength, followed by a momentum building conditioning segment with bodyweight and DB complexes.
Friday
Density strength with a barbell complex first, dips and pull ups for volume and accessory work, followed by 15 minutes of conditioning with running and carries.