Dark Wolf Mission Log

 Sexy Sunday  1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Empty barbell curls, EMOM  1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Empty barbell skull crushers, EMOM

 5.66 mile run - 1:25:02 (hike and run)

  Tactical Barbell - Day 3 Warmup Strength 5 Sets 5 Barbell Squats @ 70% - 180# 2:00 rest  5 Sets 5 Bench Press @ 70% - 155# 2:00 rest  5 Sets 5 Weighted Pull Ups @ 70% - 55# 2:00 rest Cooldown

  Tactical Barbell - Day 2 Warmup Strength 5 Sets 5 Barbell Squats @ 70% - 180# 2:00 rest  5 Sets 5 Bench Press @ 70% - 155# 2:00 rest  5 Sets 5 Weighted Pull Ups @ 70% - 55# 2:00 rest Cooldown

One Man System Day 1 Warmup Workout 3 Sets WEEK 1 OM Training Sessions 01 and 03 CONTROL Push-Up Reps 4 Sit-Up Reps 4 Pull-Up Reps 3 Squat Reps 7 VOLUME Push-Up Reps 11 Sit-Up Reps 10 Pull-Up Reps 8 Squat Reps 17 DYNAMIC Push-Up Reps 3 Sit-Up Reps 3 Pull-Up Reps 2 Squat Reps 5   2:00 rest in between sets Cooldown

Tactical Barbell - Day 1 Warmup Strength 5 Sets 5 Barbell Squats @ 70% - 180# 2:00 rest  5 Sets 5 Bench Press @ 70% - 155# 2:00 rest  5 Sets 5 Weighted Pull Ups @ 70% - 55# 2:00 rest Cooldown