I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
3 Minutes Foam Roll
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2 Sets of the following:
150 Meter Row or 100 Meter Run + 10 Goblet Squats + 10 Slam Balls + 150 Meter Row or 100 Meter Run + 10 Monster Band Walks+ 10 Glute Bridges + 10 Shoulder Taps/each way
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body Push/Upper Body Pull + Conditioning
A1. Front Squats, 2 reps or Overhead Squats, 2 reps x 5 sets, rest 30 seconds.
A2. KB Row, 10 reps/each arm x 5 sets, rest 60 seconds.
B1. DB Tate Press, 12 reps x 4 sets, rest 60 seconds,
B2. Strict Pull Up Cluster, 1.1.1.1.1 or TRX Vertical Pull Ups, 10 reps x 4 sets, rest 60 seconds.
B3. DB Renegade Rows, 6 reps/each way x 4 sets, rest 60 seconds.
No push up, just row each arm alternate.
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C. Conditioning of the following:
4 Sets of the following:
6 Minutes of the following:
15 Cal Row(Run 300 Meters or 12 Cal Assault Bike)
6 DB Push Press
20 Second Plank Hold or Plank Walk-Outs or FLR Holds or Shoulder Taps
8 Cal Row(Run 200 Meters or 8 Cal Assault Bike)
6 TRX Row
4 Med Ball Rotational Slams/each way
*Rest 90 seconds between sets*
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B. Fitness Phase
Lower Body Squatting + Conditioning
A1. High Bar Back Squat(Heel Lift If Needed), 90% of 1RM, 1 reps x 5 sets, rest 15 seconds.
A2. Med Ball Slams(Large Ball from 12-20 lbs), 5 reps x 5 sets, rest 60 seconds.
*Go to Parallel Squat and explode up and Jump.*
B1. KB Row, 8 reps/each way x 3 sets, rest 30 seconds.
B2. Single Leg Split Stance, 6 reps/each leg x 3 sets, rest 30 seconds.
*Use weighted external option challenge set
*Little Lean forward, shoulders slightly in front of hips*
*Last week we did 8 reps/each way
B3. Bar Dips, 8-12 reps or Push Ups or Squat Rack Push Ups x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
Start: 500 Meter Row or 400 Meter Run
Right into the following of:
18 Minutes of the following:
10 Wall Balls
200 Meter Run or 250 Meter Row
10 DB Hammer Curls
100 Meter Run or 150 Meter Row
10 DB or KB Strict Press Double Arm
Finish: 500 Meter Row or 400 Meter Run
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