After Self Directed Warm up 10 Scap Pull Ups 10 PVC BTN Press 10 Air Squats 10 Scap Push Ups 10 Band Face Pulls 3 Sets at High Quality Do these movements with purpose and intent, accumulated quality warm-ups and primers are going to prepare you for fast paced competitions. I would recommend 15-30 Seconds rest between movements and around 45-60 Seconds between Rounds.

Behind The Neck Strict Press

4 x 10

Upright Row

4 x 15

Pronated Bicep Curl

2 x 20

Top to Top Alternating Dumbbell Incline Bench Press

3 x 20

Chest Supported See Saw DB Row

3 x 20

Neutral grip Bicep Curl

2 x 20

Top to Top Dumbbell Bench Press

3 x 20

Seal Row

3 x 12

Supinated Bicep Curl

2 x 20

12 Min EMOM Min 1) Diamond Push Ups 10-15 Min 2) DB Pull Over 12 Min 3) Strict Dips 5-10 Min 4) Ring Rows 8-12

Bent Over Rear Flys – 3x10-15 ~Rest 30 Seconds~ Seated DB Front Raise – 3x10-12 ~Rest 30 Seconds

Passive Hang on Pull Up Bar

1 x 60

After self directed warm up Primer: 10 Cossack Squats 10 Side Plank Rotations, 5 Per Side 10 Forward Lunges 10 Reverse Lunges 3 Rounds Do these movements with purpose and intent, accumulated quality warm-ups and primers are going to prepare you for fast paced competitions. I would recommend 15-30 Seconds rest between movements and around 45-60 Seconds between Rounds.

Safety Bar Squat

4 x 6

Front Foot Elevated Split Squat

4 x 12

Double Kettlebell Front Squat

3 x 10

Walking Lunge

3 x 20

Belt Squat

3 x 0:30

Sled Push

3 x 100

After Self Directed Warm up 10 Banded Good Mornings 10 Box Step Ups, 5 Per Leg 10 Crossbody KB Deadlifts, 5 Per Side 30 Seconds Rowing 3 Sets For Quality Do these movements with purpose and intent, accumulated quality warm-ups and primers are going to prepare you for fast paced competitions. I would recommend 15-30 Seconds rest between movements and around 45-60 Seconds between Rounds.

Conventional Deadlift

5 x 8

Single Leg Snatch Grip Romanian Deadlift

4 x 12

Every 4 Minsx 3 5 Segmented Deadlifts, .5 Sec Pause at Mid Shin, Below Knee, Above Knee and Control the eccentric, Straps allowed 10 Hip Thrusts, Pause at Top/Bottom 15 Russian KB Swings, Moderate weight doing all 15 unbroken should not be a challenge

Every 4 Mins x 3 Hip/Back Extension – 10, Robotic Front Carry – 100FT, HIGH on chest and Sub25 seconds, Hussagel/Sandbag recommended Trap Bar Deadlift – 10, 21x1 Tempo w/Straps, may build set to set

Turkish Get Up

1 x 20

Axle Clean And Press

1 x 15:00

Axle EMOM – Using Double Overhand Grip Only and Push Press, No Jerk Style Presses of any kind 10 min EMOM 1 Axle Clean and Press

Drag 12 Min EMOM 1) 50ft Single Arm Farmers Carry, Left 2) 50ft Reverse Sled Drag 3) 50ft Single Arm Farmers Carry, Right Build Weight on each implement set to set, be sure to hit same weight on both arms of Farmers

50ft Zercher Carry w/Yoke Run 50ft to Sandbag 8 SandBag Squats 5 Rounds at increasing intensity, Rest 1-2-3-4 as rounds/intensity increases. Round 1 should be just above a warm-up pace and Round 5 should be of utmost intensity.

Row 60 Seconds Banded Chops 10, Per Side, hit both sides each set Bike 90 Seconds Kettlebell Pull Through From Front Plank 20, 10 Per Side Stir The Pot 10, 5 Per Direction 3 Total Sets At High Quality, Do not sacrifice movement quality whatsoever, Suggest resting 0-30 seconds between movements and 30-60 seconds between sets