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Workout #3 – Full Body / Conditioning Focus Warm-Up (5 mins): Jump rope or kettlebell swings. 1. Kettlebell Single Arm Overhead Squat – 3x10 per arm (10 lbs KB) 2. Zercher Squat with Dumbbells – 3x12 (20 lbs each DB) 3. Cable Deadlift – 3x15 (50 lbs) 4. Single Arm Squat Clean & Press...

Workout #2 – Upper Body Focus (Chest, Shoulders, Arms, Core) Warm-Up (5 mins): Arm circles, push-ups, light band pull-aparts. 1. Bench Press – 4x12 (50 lbs barbell) 2. Single Arm Squat Clean & Press (Dumbbell) – 3x12 per arm (15 lbs DB) 3. Triceps Dips (Bench) – 3x17 4. Alternating Side...

Workout #1– Lower Body Focus (Glutes, Quads, Hamstrings) Warm-Up (5 mins): Glute activation band walks, bodyweight squats. 1. Kas Hip Thrust – 3x14 (~45 lbs) 2. Deficit Dumbbell Sumo Squat – 3x14 (20 lbs dumbbells) 3. Elevated Barbell Reverse Lunge – 3x12 per leg (30 lbs barbell) 4...

Workout #3 – Full Body / Conditioning Focus Warm-Up (5 mins): Jump rope or kettlebell swings. 1. Kettlebell Single Arm Overhead Squat – 3x10 per arm (10 lbs KB) 2. Zercher Squat with Dumbbells – 3x12 (20 lbs each DB) 3. Cable Deadlift – 3x15 (50 lbs) 4. Single Arm Squat Clean & Press...

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Workout #2 – Upper Body Focus (Chest, Shoulders, Arms, Core) Warm-Up (5 mins): Arm circles, push-ups, light band pull-aparts. 1. Bench Press – 4x10 (50 lbs barbell) 2. Single Arm Squat Clean & Press (Dumbbell) – 3x10 per arm (15 lbs DB) 3. Triceps Dips (Bench) – 3x15 4. Alternating Side...

Workout #1– Lower Body Focus (Glutes, Quads, Hamstrings) Warm-Up (5 mins): Glute activation band walks, bodyweight squats. 1. Kas Hip Thrust – 3x12 (~45 lbs) 2. Deficit Dumbbell Sumo Squat – 3x12 (20 lbs dumbbells) 3. Elevated Barbell Reverse Lunge – 3x10 per leg (30 lbs barbell) 4...

Workout #3 – Full Body / Conditioning Focus Warm-Up (5 mins): Jump rope or kettlebell swings. 1. Kettlebell Single Arm Overhead Squat – 3x8 per arm (10 lbs KB) 2. Zercher Squat with Dumbbells – 3x10 (20 lbs each DB) 3. Cable Deadlift – 3x12 (50 lbs) 4. Single Arm Squat Clean & Press...

Workout #2 – Upper Body Focus (Chest, Shoulders, Arms, Core) Warm-Up (5 mins): Arm circles, push-ups, light band pull-aparts. 1. Bench Press – 4x10 (50 lbs barbell) 2. Single Arm Squat Clean & Press (Dumbbell) – 3x10 per arm (15 lbs DB) 3. Triceps Dips (Bench) – 3x15 4. Alternating Side...

Workout #1– Lower Body Focus (Glutes, Quads, Hamstrings) Warm-Up (5 mins): Glute activation band walks, bodyweight squats. 1. Kas Hip Thrust – 3x12 (~45 lbs) 2. Deficit Dumbbell Sumo Squat – 3x10 (20 lbs dumbbells) 3. Elevated Barbell Reverse Lunge – 3x8 per leg (30 lbs barbell) 4. Internal...

Workout #3 – Full Body / Conditioning Focus Warm-Up (5 mins): Jump rope or kettlebell swings. 1. Kettlebell Single Arm Overhead Squat – 3x8 per arm (10 lbs KB) 2. Zercher Squat with Dumbbells – 3x10 (20 lbs each DB) 3. Cable Deadlift – 3x12 (50 lbs) 4. Single Arm Squat Clean & Press...

Workout #2 – Upper Body Focus (Chest, Shoulders, Arms, Core) Warm-Up (5 mins): Arm circles, push-ups, light band pull-aparts. 1. Bench Press – 4x10 (50 lbs barbell) 2. Single Arm Squat Clean & Press (Dumbbell) – 3x10 per arm (15 lbs DB) 3. Triceps Dips (Bench) – 3x15 4. Alternating Side...

Workout #1– Lower Body Focus (Glutes, Quads, Hamstrings) Warm-Up (5 mins): Glute activation band walks, bodyweight squats. 1. Kas Hip Thrust – 3x12 (~45 lbs) 2. Deficit Dumbbell Sumo Squat – 3x10 (20 lbs dumbbells) 3. Elevated Barbell Reverse Lunge – 3x8 per leg (30 lbs barbell) 4. Internal...

Workout #3 – Full Body / Conditioning Focus Warm-Up (5 mins): Jump rope or kettlebell swings. 1. Kettlebell Single Arm Overhead Squat – 3x8 per arm (10 lbs KB) 2. Zercher Squat with Dumbbells – 3x10 (20 lbs each DB) 3. Cable Deadlift – 3x12 (50 lbs) 4. Single Arm Squat Clean & Press...