Team, I have created/started a 10-week full body program! Each session will have a different ancillary focus but hits all the prime movers. Mon- Full Body Wed- Full Body Fri- Full Body Reasoning: 3×/week full-body program is “the best” because it: - Maximizes frequency - Controls fatigue - Improves recovery - Builds real-world strength - Fits a hybrid athlete lifestyle When to adjust: - Advanced bodybuilders chasing max hypertrophy may need more volume - Elite lifters may require higher specialization

Went lighter to become familiar with program, focused on a slower tempo, warmed up with a little interval cardio. Feel pretty good!

EXERCISE LOAD (Female / Male) SETS X REPS 1. Thrusters @ (55lbs / 155lbs): 4 x 10 2. Deadlift @ (55lbs / 155lbs): 4 x 10 3. Bent BB Row @ (55lbs / 155lbs) 4 x 10 4. Plank: 4 x 60secs 5. 400m Run x 4 Perform numbers 1 - 5 in order for a total of 4 sets. No breaks just EFFORT👊 ⚔️Work Hard Stay Humble 🤙

**Upper Strength + Aerobic Base** Bench Press or Hand-Release Push-Ups Pull-Ups or Rows: 4 sets of 8–10 reps Overhead Press: 3 sets of 6–8 reps Hanging Knee Raises: 3 sets of 15 reps Front Plank: 3 sets to max hold Run: 30–45 minutes, Zone 2 (aerobic base) For my Soldiers, semi-annual AFT is next month. Let's tighten up our shot group. Post your workouts and let's get after it 💪 Whats your current AFT goal?

**Lower Power + Speed** Trap Bar Deadlift – 5×3 (fast, clean) Broad Jump – 4×3 Walking DB Lunges – 3×20 steps Heavy Farmer Carry – 4×40–50m Side Plank – 3×45s/side Run: Intervals (4 x 400m) @ 1:2 work:Rest ratio Enjoy 🤙