I. Dynamic and Mobility Prep Warm-Up:

5 Minutes of the following:
3 Minutes Foam Roll + 2 Minutes of Jump Rope/Bike/Row/Run
+
2 Sets of the following:

10 Hip Rocks + 10 DB Strict Press + 10 Deadbug Press/each way + 10 Slam Balls + 10 Goblet Squats + 10 Shoulder Taps/each way

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Press/Upper Body Pull + Upper Body Push/Single Leg + Conditioning

A1. Strict Press, 3 reps x 5 sets, rest 15 seconds.

*70-80% of best 1rm or moderate weight, speed is the focus.*

*People may used Banded Variation for Press*

A2. Med Ball Slams Large, 8 reps x 5 sets, rest 60 seconds..

B1. DB Seated Press, 15 reps x 3 sets, rest 30 seconds.

B2. Seated Rows, 15 reps x 3 sets, rest 30 seconds.

+

C. Conditioning of the following:

2 Sets of the following:

12 Minutes on the Clock of the following:

12 KB Row/each way

200 Meter Run(12 Cal Assault Bike or 15 Cal C2Bike)

12 DB Strict Press

40 Meter KB Farmer’s Walk

12 No Push Up Burpees 

20 Second Plank Hold

200 Meter Run(12 Cal Assault Bike or 15 Cal C2Bike)

*Rest 2 minutes between sets*

+

B. Fitness Phase

Upper Body Push/Upper Body Pull + Conditioning

A. High Bar Squat, 4 reps x 5 sets, rest 30 seconds.

*65-70% of 1RM: 

A2. Tall Kneeling Core Circles, 10 reps/each way x 5 sets, rest 45 seconds.

B1. Half Kneeling DB or KB Single Arm Press, 10 reps/each arm x 3 sets, rest 30 seconds.

B3. Single Arm Cable Seated Pull Down, 12 reps/each way x 3 sets, rest 30 seconds.

+

C. Conditioning of the following:

10 Sets of the following:

5 Hang Power Cleans @ 135/95, 115/80, 95/65 lns

100 Meter Run(5 Cal Assault Bike)

5 Step Down Box Jumps 

100 Meter Run( 5 Cal Assault Bike)

5 TRX Row or Kipping Pull Ups

20 Second FLR Hold or Shoulder Taps/each way or 5 Handstand Push Ups

*Rest 2 Minutes after completing 5 sets*

Post Comments to Group Page.