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Monday | Tuesday | Wed. | Thursday | Friday | Saturday | Sunday | AM Cardio: sprint workPM Lift: Bench 4x5 @75%Upper Body Aux | PM Lift: Squat 4x5 @75%Lower Body Aux.Including partial range deadlifts. | Rest | AM Cardio: mid distance | AM Cardio: Long DistancePM Lift: Bench 2x12 @ 50%(no gear) Squat 2x12 @ 50%Aux. include back-pull ups and speed plyometrics | AM Cardio: Free ChoicePM Lift: Body Building (Full Body) | Rest | AM Cardio: sprint workPM Lift: Bench 4x4 @77%Upper Body Aux | PM Lift: Squat 4x4 @77%Lower Body Aux.Including partial range deadlifts. | Rest | AM Cardio: mid distance | AM Cardio: Long DistancePM Lift: Bench 3x8 @ 58%(no gear) Squat 3x8 @ 58%Aux. include back-pull ups and speed plyometrics | AM Cardio: Free ChoicePM Lift: Body Building (Full Body) | Rest | AM Cardio: sprint workPM Lift: Bench 5x3 @88%Upper Body Aux. | PM Lift: Squat 5x3 @88%Lower Body Aux.Including partial range deadlifts. | Rest | AM Cardio: mid distance | AM Cardio: Long DistancePM Lift: Bench 6x6 @ 68%(no gear) Squat 6x6 @ 68%Aux. include back-pull ups and speed plyometrics | AM Cardio: Free ChoicePM Lift: Body Building (Full Body) | Rest | AM Cardio: sprint workPM Lift: Bench 4x5 @78%Upper Body Aux. | PM Lift: Squat 4x5 @78%Lower Body Aux.Including partial range deadlifts. | Rest | AM Cardio: mid distance | AM Cardio: Long DistancePM Lift: Bench 2x12 @ 55%(no gear) Squat 2x12 @ 55%Aux. include back-pull ups and speed plyometrics | AM Cardio: Free ChoicePM Lift: Body Building (Full Body) | Rest |

Monday | Tuesday | Wed. | Thursday | Friday | Saturday | Sunday | AM Cardio: sprint work | PM Lift: Squat 4x4 @80%Lower Body Aux.Including partial range deadlifts. | Rest | AM Cardio: mid distance | AM Cardio: Long DistancePM Lift: Bench 3x8 @ 60%(no gear) Squat 3x8 @ 60%Aux. include back-pull ups and speed plyometrics | AM Cardio: Free ChoicePM Lift: Body Building (Full Body) | Rest | AM Cardio: sprint workPM Lift: Bench 5x3 @91%Upper Body Aux. | PM Lift: Squat 5x3 @91%Lower Body Aux.Including partial range deadlifts. | Rest | AM Cardio: mid distance | AM Cardio: Long DistancePM Lift: Bench 6x6 @ 72%(no gear) Squat 6x6 @ 72%Aux. include back-pull ups and speed plyometrics | AM Cardio: Free ChoicePM Lift: Body Building (Full Body) | Rest | AM Cardio: sprint workPM Lift: Bench 4x5 @81%Upper Body Aux. | PM Lift: Squat 4x5 @81%Lower Body Aux.Including partial range deadlifts. | Rest | AM Cardio: mid distance | AM Cardio: Long DistancePM Lift: Bench 2x12 @ 60%(no gear) Squat 2x12 @ 60%Aux. include back-pull ups and speed plyometrics | AM Cardio: Free ChoicePM Lift: Body Building (Full Body) | Rest | AM Cardio: sprint workPM Lift: Bench 4x4 @83%Upper Body Aux. | PM Lift: Squat 4x4 @83%Lower Body Aux.Including partial range deadlifts. | Rest | AM Cardio: mid distance | AM Cardio: Long DistancePM Lift: Bench 3x8 @ 65%(no gear) Squat 3x5 @ 65%Aux. include back-pull ups and speed plyometrics | AM Cardio: Free ChoicePM Lift: Body Building (Full Body) | Rest |

Monday | Tuesday | Wed. | Thursday | Friday | Saturday | Sunday | AM Cardio: sprint workPM Lift: Bench 5x3 @95%Upper Body Aux. | PM Lift: Squat 5x3 @95%Lower Body Aux.Including partial range deadlifts. | Rest | AM Cardio: mid distance | AM Cardio: Long DistancePM Lift: Bench 6x6 @ 75%(no gear) Squat 6x6 @ 75%Aux. include back-pull ups and speed plyometrics | AM Cardio: Free ChoicePM Lift: Body Building (Full Body) | Rest | | | | | | | |

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