E2M Shoulder Press 10-8-6-4-2 *Increase weight each set   15-12-9-6-3 Push Press Box Jump 24/20 *Increase weight each round 15’s = 75/53 12’s = 95/63 9’s = 115/73 6’s = 135/93 3’s = 155/103   *After class extra credit accessory work: 3 x 10 Banded clams (10 each side) 3 x 10 BB Glute bridges (shoulders on ground) ...

E2M Back Squat 3-3-3-3-Max reps *All sets at 75% (+/- 10#) of 1RM *Increase 5-10# from 1/2 if max set was 5 or more.   E2M Back rack forward and reverse Lunges 8-8-8-8 *1 leg at a time *Try to increase weight each set   :6 AMRAP 1-2-3-4-5-6…. KB Swings Goblet Squats *KB in front rack, not on shoulder RX...

EMOTM x 20 1 - 2 rope climbs 2 - 5 Strict HSPU 3 - 8 Ring dips 4 - 10 T2B 5 - 15 GHD Hip extensions *Complete each within 45 seconds *After class extra credit accessory work: 3 x 10 Banded clams (10 each side) 100 Glute bridges (no weight) ...

E2M Back Squat 3-3-3-3-Max reps *All sets at 75% (+/- 10#) of 1RM   “FRAN” 21-15-9 Thrusters 95/63 Pull ups   *After class extra credit accessory work: 3 x 10 Banded clams (10 each side) 3 x 10 BB Glute bridges (shoulders on bench) ...