Workout 3 - Max Lifts Upper Focus (Shoulders/Bis/Tris)

Series 1 - 4 Rounds
12/10/8/6 DB Military Shoulder Press (1011 Tempo)
8 DB Skull Crushers (1011 Tempo)

Series 2 - 3 Rounds
12/10/8/FAIL Seated DB Overhead Tricep Extensions (1011 Tempo)
8 Pull Up Assist Band Hammer Curls (1061 Tempo)

Series 3 - 4 Rounds
10/8/6/FAIL Barbell Curls (1041 Tempo)
10 Seated DB Upright Rows (1011 Tempo)

Burnout - 5 Wall Walks

Mobility Work - Shoulders

*NOTE: On your max lifting days, increase your weight as you progress through your sets. For example, 12/10/8 sets try to increase weight from 12 reps down to 10, and 10 down to 8, etc.

Workout 4 - Max Lifts Lower/Core Focus

Series 1
12/10/8/6/4/2 Barbell Back Squats (1011 Tempo)
6 Glider Body Saws (1011 Tempo)

Series 2 - 3 Rounds
8/8 KB Goblet Bulgarian Split Squats (1011 Tempo)
6/6 GHD Iron Cross (Hold a weight in the top hand, 1011 Tempo)

Series 3 - 3 Rounds
8 Barbell Hip Extensions off Bench (1011 Tempo)
8/8 1 Arm DB Overhead Straight Leg Sit Ups (1011 Tempo)

Mobility Work - Hamstrings

*NOTE: On your max lifting days, increase your weight as you progress through your sets. For example, 12/10/8 sets try to increase weight from 12 reps down to 10, and 10 down to 8, etc.

Workout 5 - Max Lifts Upper Focus (Chest/Back)

Series 1 - 4 Rounds
10/8/6/FAIL Barbell Incline Chest Press (1011 Tempo)
8/8/6/FAIL Barbell Bent Over Row (1011 Tempo)

Series 2 - 4 Rounds
8/8 KB Gorilla Rows (1011 Tempo)
TO FAIL Chest Dips (1011 Tempo)

Series 3 - 3 Rounds
10 Seated Resistance Band Rows (1011 Temp)
10/8/6/4 DB Chest Flyes (1011 Tempo)

Series 4 - Burnout X 4 Rounds
200m Ski
12 DB Supinated Curls (1061 Tempo)
10 DB Lateral Shoulder Raises (1011 Tempo)

Mobility Work - Total Body

*NOTE: On your max lifting days, increase your weight as you progress through your sets. For example, 12/10/8 sets try to increase weight from 12 reps down to 10, and 10 down to 8, etc.