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Week 1: Saturday: Flirtpole & Drag Track

10 Min Flirtpole 30 Reps Drag Track 10 Reps @100lbs 10 Reps @125lbs 10 Reps @150 lbs Monday: Flirtpole, CarpetMill & Drag Track 5 Min Flirtpole >5 Min Break 10 Min CarpetMill > 5 Min Break Monday PM: 50lb Drag Track for 10 Reps =3,000 Feet Give 1-3 Min Break between Reps Wednesday: Flirtpole, CarpetMill & Drag Track 5 Min Flirtpole > 5 Min Break 10 Min CarpetMill > 5 Min Break 50lb Drag Track for 10 Reps=3,000 Feet Friday: Flirtpole 10 Min in the AM 10 Min in the PM

Week 2: Saturday: Flirtpole, Drag Track

10 Min Flirtpole 10 Min Flirtpole 30 Reps Drag Track 10 Reps @110lbs 10 Reps @120lbs 10 Reps @130 lbs Monday: Flirtpole, Carpet Mill, Drag Track 5 Min Flirtpole >5 Min Break 10 Min CarpetMill > 5 Min Break Monday PM: 55lb Drag Track for 10 Reps =3,000 Feet Give 1-3 Min Break between Reps Wednesday: Flirtpole, CarpetMill, Drag Track 5 Min Flirtpole > 5 Min Break 10 Min CarpetMill > 5 Min Break 55lb Drag Track for 10 Reps=3,000 Feet Friday: Flirtpole 10 Min in the AM 10 Min in the PM

Week 3: Saturday: Flirtpole, Drag Track

10 Min Flirtpole 10 Min Flirtpole 30 Reps Drag Track 10 Reps @120lbs 10 Reps @130lbs 10 Reps @140 lbs Monday: Flirtpole, Carpet Mill, Drag Track 5 Min Flirtpole >5 Min Break 10 Min CarpetMill > 5 Min Break Monday PM: 60lb Drag Track for 10 Reps =3,000 Feet Give 1-3 Min Break between Reps Wednesday: Flirtpole, Carpet Mill, Drag Track 5 Min Flirtpole > 5 Min Break 10 Min CarpetMill > 5 Min Break 60lb Drag Track for 10 Reps=3,000 Feet Friday: Flirtpole 10 Min in the AM 10 Min in the PM

Week 4: Saturday: Flirtpole, Drag Track

15 Min Flirtpole 30 Reps Drag Track 5 Reps @130lbs 5 Reps @150lbs 5 Reps @170lbs 5 Reps @190lbs 5 Reps @200lbs 5 Reps @210lbs Monday: Flirtpole, Carpet Mill, Drag Track 10 Min Flirtpole >5 Min Break 5 Min Carpet Mill >5 Min Break 70lb Drag Track for 10 Reps> Break 1-3 Min Btwn Reps Wednesday: Flirtpole, Carpet Mill, Drag Track 5 Min Flirtpole 10 Min Carpet Mill 70lb Drag Track for 10 Reps Friday: Flirtpole 10 Min in the AM 10 Min in the PM

Week 5: Saturday: Flirtpole, Drag Track

10 Min Flirtpole 30 Reps Drag Track 5 Reps @150lbs 5 Reps @170lbs 5 Reps @190lbs 5 Reps @210lbs 5 Reps @230lbs 5 Reps @250lbs Monday: Flirtpole, Carpet Mill, Drag Track 10 Min Flirtpole > 5 Min Break 5 Min Carpet Mill 80lb Drag Track for 10 Reps Wednesday: Flirtpole, Carpet Mill, Drag Track 5 Min Flirtpole 10 Min Carpet Mill 80lb Drag Track for 10 Reps Friday: Flirtpole 15 Min in the AM 15 Min in the PM

Week 6: Saturday: Flirtpole, Drag Track

15 Min Flirtpole 30 Reps Drag Track 5 Reps @180lbs 5 Reps @200lbs 5 Reps @220lbs 5 Reps @230lbs 5 Reps @240lbs 5 Reps @250lbs Monday: Flirtpole, Carpet Mill, Drag Track 10 Min Flirtpole 10 Min Carpet Mill 90lb Drag Track for 10 Reps Wednesday: Flirtpole, Carpet Mill, Drag Track 10 Min Flirtpole 10 Min Carpet Mill 90lb Drag Track for 10 Reps Friday: Flirtpole 15 Min in the AM 15 Min in the PM

Week 7: Saturday: Drag Track

40 Reps Drag Track 6 Reps @180lbs 6 Reps @205lbs 6 Reps @230lbs 6 Reps @250lbs 4 Reps @270lbs 4 Reps @285lbs 4 Reps @300lbs 4 Reps @310lbs Monday: Flirtpole, Carpet Mill, Drag Track 12.5 Min Flirtpole 12.5 Min Carpet Mill 95lb Drag Track for 30 Reps Wednesday: Flirtpole, Carpet Mill, Drag Track 12.5 Flirtpole 12.5 Carpet Mill 95lb Drag Track for 30 Reps Friday: Flirtpole 15 Min in the AM 15 Min in the PM

Week 8: Saturday: Flirtpole, Drag Track

15 Min Flirtpole 30 Reps Drag Track 2 Reps @200lbs 2 Reps @230lbs 2 Reps @260lbs 2 Reps @280lbs 2 Reps @300lbs 2 Reps @310lbs 2 Reps @320lbs 2 Reps @325lbs 2 Reps @330lbs 12 Reps @200lbs Monday: Flirtpole, Carpet Mill, Drag Track 15 Min Flirtpole 15 Min Carpet Mill 100lbs Drag Track for 30 Reps Wednesday: Flirtpole, Carpet Mill, Drag Track 15 Min Flirtpole 15 Min Carpet Mill 100lbs Drag Track for 30 Reps Friday: Flirtpole 15 Min in the AM 15 Min in the PM

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