Teleos Training

Physical : 1. Back Squat 5/45% 5/60% 5/70% 5+/80% (10min) 2. Sumo Pick (Shin to Knee) 5/45% 5/60% 5/70% 5+/80% (10min) 3. Walking Lunge w/ Barbell on Back 20-20-20+ (8min) 4. Seated Band Curls 10-10-10+ (6min) 5. Slide Bord Adduction 10-10-10+ each leg (5min) 6. Plate Bridges w/ Feet on 12″ Box 10-10-10+ (5min) 7. Hyper Extension 12-12-12+ (5min) Mental : none Spiritual : none

Physical : Jobes  2-3×15-20ea (8min) 1. Bench Press 5/45% 5/60% 5/70% 5+/80% (10min) 2. Bench Row 5/45% 5/60% 5/70% 5+/80% (10min) 3. Dips 4xAMAP (8min) 4. Chin Ups 4xAMAP (8min) 5. Barbell Floor Skull Crusher 10-10-10+ each arm (5min) 6. Barbell Reverse Curls 10-10-10+ (5min) Total Time = 66min / 1.1hrs Mental : 20 min. lying breathing meditation Spiritual : Read Prov Ch 23

Physical: Rest Mental: none Spiritual: none

Physical: Rest Mental: none Spiritual: none

Physical: 1. Box Squats w/ Chain (60 to 120lbs of chain) 5/45% 4/65% 3/80% 3-4×1-2/92.5% (30min) 2. Band Sumo DeadLift 5/45% 4/65% 3/80% 3-4×1-2/92.5% (30min) - 5 Sets (#3 & 4 / AHAP) (10min) 3. Lateral Barbell Squat 5ea 4. 1x 2 Box Jumps Up (Don’t open hip) + 3 Box Jumps Over + 5 Quick Bounds 5. RDL+Zercher Squat 1+3-1+3-1+3-1+3-1+3 (15min) 6. Weighted Full GHD (Use plate) 5-5-5-5-5 (10min) 7. Stretch (12min) Total Time = 107min / 1.8hrs Mental: none Spiritual: none

Physical: Jobes 4×10-12ea 1. 2″ Bord Press 5/45% 4/65% 3/80% 3-4×1-2/92.5% 2. Band (Resisted) Wide Grip Pull Up 5/45% 4/65% 3/80% 3-4×1-2/92.5% 3. Narrow Grip Bench Press 3-3-3-3-3 4. Reverse Grip Bent Over Row 3-3-3-3-3 5. Pull Over 3-3-3-3-3 Mental: 20 min. breathing meditation Spiritual: Read Prov. Ch 19 To me, the heart of it all; Prov 19:20 20 Hear counsel, receive instruction, and accept correction, that you may be wise in the time to come. AMP

Rest