Synerfit LLC

6-26-2023

Squat Progression
135 lb x 12 warm-up ✅
5x5 Programming @ 245 lbs✅

MetCon with 20 lb weighted vest x 5✅

Bike 10 cal
12 Air Squats
KB Floor Chest Press - 53 lb x 10
Leg Lifts x 15
Bent Over KB Row - 53 lb X 10
3 minute rest

3 minute bike cooldown

6-24-2023

Bench Progression
135 lb x 15 warm up
5x5 Programming @ 210 lbs ✅

MetCon with 20 lb weight vest ✅

Bike 10 cal
KB Squat Press - 10 reps 35 lb KB
Cross Body Mountain Climbers - 20 reps
Bent Over KB Row - 10 reps 35 lb KB
Push-up Knees to Elbow - 20 reps

Rest 3 Minutes Repeat 5x

Last set without weight vest

Done

Had the chance to catch a workout with my older son last week. He’s so dedicated to his own goals we don’t meet up in the gym much anymore except for in passing.

Started him young and the habit stuck. He makes me proud every day for his dedication. He puts in the work, that’s for sure. He drives me to push harder because I know he’s not far behind me (if at all).

I couldn’t be happier.