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

Hello everyone, Bryan here. From San Diego currently stationed in Camp Zama Japan. Just here to build a better fitness foundation through Martial Arts! Relatively new to BBJ, did a little Muay Thai a while back. Looking forward to learning more!

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 🤙

Effective leaders win or lose based on their ability to prioritize what matters most and execute decisively. Leadership is not about doing everything, it is about identifying the critical tasks that produce the greatest impact and ensuring they are completed to standard. Prioritization and execution are the core mechanics of leadership. A leader must: 1. Identify what matters most. 2. Align people and resources to those priorities. 3. Ensure disciplined execution. 4. Adjust as conditions change. Organizations succeed when leaders focus effort on the right things and drive them to completion.

A little snapshot from class tonight 👌