I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3 Minutes of the following:
Client Option Warm-Up
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2 Sets of the following:

150 Meter Row + 10 Russian KBS + 10 Shoulder Taps/each way + 150 Meter Row + 10 Slam Balls + 10 Goblet Squats or OH Squats

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II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Lower Body /Power + Upper Body Pull/Upper Body Push + Conditioning

A1. High Bar Back Squat, 2 reps x 5 sets, rest 30 seconds.

*1RM Data: 1/4/21 or 1/3/22*

A2. Standing Broad Jump or Box Jump, 5 reps x 4 sets, rest 30 seconds.

B1. Cable Pull Thrus, 12 reps x 4 sets, rest 30 seconds.

B2. DB Tate Press, 12 reps x 4 sets, rest 30 seconds.

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B. Conditioning of the following:

8 Sets of the following:

8 Russian KBS

5 Cal Assault Bike

8 Goblet Squats

5 Cal Assault Bike

8 Burpees

*No rest between sets, just keep moving.*

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B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. DB Single Arm Bench Press, 8 reps/each arm x 4 sets, rest 30 seconds.

A2. Deadbug Press AGST Wall, 8 reps/each way x 4 sets, rest 30 seconds.

B1. DB or KB Half Kneeling Single Arm Press, 8 reps/each arm x 3 sets, rest 30 seconds.

B2. DB Row, 8-10 reps /each arm @ 3011 x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

6 Sets of the following:

5 Barbell Front Squats @ 115/80, 95/65, 75/55 lbs

8/6 Cal Assault Bike

5 Burpees Lateral

8/6 Cal Assault Bike

5 Pull Ups Strict Mix Grip or Banded Pull Ups

10 Shoulder Taps/each way slow and controlled(Advanced can do DB Renegade Row, 6/each way)

*No rest between sets, just keep moving.*

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