2/22 - Phase 1.11 Day 1

Bench Press  225x8, 225x8, 235x4, 235x4, 250x2

Seated Barbell Shoulder Press 100x8,8,8,8

Pushups 1x30

Jump Rope Intervals (15sec work, 15sec rest) x 15

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"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/17 Phase 1.10 Day 3

Deadlifts  205x8, 205x8, 275x4, 295x4, 315x2

Deep Squats 155x8,8,8,8

V-ups  2x20

Superset:

Jump Rope x 100

Burpess x 10

Atomic Sit-ups x 10

Skip Rope x 50

3 rounds

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"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/16 - Phase 1.10 Day 1

Bench Press  220x8, 220x8, 230x4, 230x4, 245x2

Barbell Shoulder Press 95x8,8,8,8

Pushups 1x27

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"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/12 Phase 1.9 Day 5

Superset:

BW Squats x 20

BW Lunges x 10 per leg

BW Stepups x 10 per leg

Burpees x 10

3 rounds

Superset:

Chins x 6,5,4

Pushups x 20,20,20

V-ups x 15,15,15

Jumping Jacks x 20,20,20

Finisher:

Front plank x 30 sec

Left plank x 30 sec

Right plank x 30 sec

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"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/10 - Phase 1.9 Day 3

Deadlifts  185x8,205x8,245x4,275x4,295x2,305x2

Deep Squats  155x8,8,8,8

V-ups  2x20

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"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/9 - Hybrid Conditioning

Warrior Circuit:

Pushups x 15

Band Rows x 30

Med. Ball Chest Pushes x 20

Hand Walking over 1 plate x 20

4 rounds w/1 minute rest between rounds

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"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/8 - Phase 1.9 Day 1

Bench Press  215x8,8  225x4,4  240x2

Seated Barbell Shoulder Press  95x8,8,8,5

Pushups  16

Superset:

Jump Rope x 100

Burpees x 10

V-ups x 10

Jump Rope x 50

5 rounds

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"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/4 - Hybrid Conditioning

Pushups x 20

Band Rows x 30

Medicine ball chest presses x 20

Hand walking over plates x 20

---3 rounds

2/3 - Phase 1.8 Day 3

Superset:

Squats  185x3,3,3

DB Stepups  40x8,8,8 (per leg)

Superset:

Straight Leg DL  165x10,10,10,10

Knees to bows/atomic situps  8,6/25,25

2/2 - Phase 1.8 Day 2

Farmer's Walk w/2 80lb barbells 4x50yards

Cosgrove Complex w/60lb barbell:

Deadlift x 8
Romanian Deadlift x 8
Bent Rows x 8
Power Clean x 8
Front Squat x 8
Push Press x 8
Back Squat x 8
Good Mornings x 8

3 rounds

2/1 - Phase 1.8 Day 1

Superset:

Incline Barbell Press 135x10,10,10
Bent Rows 135x8,8,8,8

Superset:

DB pushups 20,15,10,9
Chinups 5,5,3,2

Superset:

DB Lateral Raises 20x12,12,12,10
DB Upright Rows 35x12,12,10,10

V-ups 80