- Press: 67 x 3 x 4

- GPP Circuit: 3 rounds x 10 reps of: Chin Up/Lateral/Dip/Push down

- Conditioning: Prowler sprint x 30m x 6 (1 minute rest)

Comments:

The deload continues

- Squat: 128 x 3 x 4

- GPP Circuit: 3 rounds x 10 reps of: Air Squat/GHR/GHD Sit Up/KB Swing

- Conditioning: Prowler sprint x 30m x 6 (1 minute rest)

- Bench: 100 x 3 x 4 (first rep of every set paused for 2 seconds)

- GPP Circuit: 3 rounds x 10 reps of: BB Curl/Push Up/DB Row/Skullcrusher

Comments:

Deload week before starting my transmutation phase.

- 2” Deficit Deadlift: 165 x 5/187 x 1/176 x 3 x 4/165 x 2 x 5

- Banded Squat: 105 + red lights triple choked x 4 x 6 @ RPE 9

- GPP Circuit: 3 rounds x 10 reps of: SLDL/Leg Raise/KB Swing/Air Squat

- Conditioning: Jump rope 20:60 x 6

- Press: 63 x 5/71 x 1/67 x 2 x 5/67 x 3 x 4

- Reverse Band Bench (yellow minis double choked): 115 x 4 x 6 @ RPE 9

- GPP Circuit: 5 rounds x 10 reps of: Chin Up/Lateral/Dip/Push down

- Squat: 120 x 5/136 x 1/128 x 2 x 5/128 x 3 x 4

- Banded Rack Pull (below knee): 155 + yellow minis doubled x 4 x 6 (RPE 9)

- GPP Circuit: 3 rounds x 10 reps of: Air Squat/GHR/GHD Sit Up/KB Swing

- Conditioning: Prowler sprint x 30m x 12 (1 minute rest)