I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
Complete Mobility of the following:

ASLR x 10 reps/each side x 2 sets.
+
2 Sets of the following:

60 Second Hard Pace on Row/Bike + 5 Push Ups + 10 Shoulder Taps/each way + 5 Goblet Squats + 10 Russian KBS

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II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

5 Sets of the following:

10 TRX Row 

8 Tall Kneeling Cable Chop/each way

10 Banded Staggered Presses/each way(total of 20 reps per set)

8 Deadbug Variation(Not Pressing Against Wall)/each way

+

B. Conditioning of the following:

5 Sets of the following:

12/10 Cal Assault Bike

10 Step-Ups/each leg

10 Ball Slams

10 DB Floor Press

30 Second FLR Hold

*No rest between sets, just keep moving and grooving.*

+

B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Hang Power Clean, build to challenging 3 rep(no clusters + can move the barbell down to mid thigh and clean)_x 4 sets, rest as needed between sets.

*These are complexes and meant to be tough and grind, but do not miss any reps, feel comfortable and challenged at same time.*

B1. Weighted Pronated Pull Up Cluster, 1.1.1.1x 3 sets, rest 30 seconds.

*People can sub in Banded Strict Pull-Ups, 4-6 reps make challenging but good reps or TRX Vertical Pull-Ups, 6-8 reps*

B2. DB Floor Press Single Arm Alternate, 8 reps/each way x 3 sets, rest 30 seconds.

B3. DB Single Arm Hammer Curls Alternate, 10 reps/each arm x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

4 Sets of the following:

500 Meter Row

12 Hang Power Cleans @ 11/80, 95/65 lbs

40 Meter KB Farmer’s Walk

12 Barbell Push Press

12 DB Renegade Row(6/each way)—No Push Up, just row/each arm alternate.

*No rest between sets, just keep moving and grooving.*

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