Thursday
Weight Loss: 5/5/5 then find a TM.
Hypertrophy: 5/5/5 then find a TM.
Strength: 5/5/5 then find a TM.
Power: 9×2

»8-12 KB Power Swings
»8-12 1 Arm Pushup or Progressions
OR
Use a Pinnacle Program to work on Skills.
»CO: 3×10 Deep Ring Rows OR 3×10 Banded KB Swings

Friday
Weight Loss: 5/5/5 then find a TM.
Hypertrophy: 5/5/5 then find a TM.
Strength: 5/5/5 then find a TM.
Power: 9×2

»8-12 KB Double Front Rack Squats
»8-12 Ab Wheel
OR
Use a Pinnacle Program to work on Skills.
»CO: 3×10 Deep Ring Rows OR 3×10 Banded KB Swings

Saturday
Weight Loss: 5/5/5 then find a TM.
Hypertrophy: 5/5/5 then find a TM.
Strength: 5/5/5 then find a TM.
Power: 9×2

»3-5 Sandbag Loads to Box
»5-10 LR Pistol Squats or Progressions
OR
Use a Pinnacle Program to work on Skills.
»CO: 3×10 Deep Ring Rows OR 3×10 Banded KB Swings

Sunday
Weight Loss: 5/5/5 then find a TM.
Hypertrophy: 5/5/5 then find a TM.
Strength: 5/5/5 then find a TM.
Power: 9×2

»8-12 DB Bench
»8-12 Ring Pullups
OR
Use a Pinnacle Program to work on Skills.
»CO: 3×10 Deep Ring Rows OR 3×10 Banded KB Swings

Monday
Weight Loss: 5/5/5 then find a TM.
Hypertrophy: 5/5/5 then find a TM.
Strength: 5/5/5 then find a TM.
Power: 9×2

»8-12 Barbell Row
»:30-45s Weighted Plank
OR
Use a Pinnacle Program to work on Skills.
»CO: 3×10 Deep Ring Rows OR 3×10 Banded KB Swings

Tuesday
Weight Loss: 5/5/5 then find a TM.
Hypertrophy: 5/5/5 then find a TM.
Strength: 5/5/5 then find a TM.
Power: 9×2

»1-3 Peg Board or Progressions
»6-10 LR KB Step Ups
OR
Use a Pinnacle Program to work on Skills.
»CO: 3×10 Deep Ring Rows OR 3×10 Banded KB Swings

Wednesday
Weight Loss: 5/5/5 then find a TM.
Hypertrophy: 5/5/5 then find a TM.
Strength: 5/5/5 then find a TM.
Power: 9×2

»6-10 KB Bottom Up Press
»6-10 LR DB Overhead Single Arm Squat
OR
Use a Pinnacle Program to work on Skills.
»CO: 3×10 Deep Ring Rows OR 3×10 Banded KB Swings