Carney Warm Up

5-10 min of light cardio (bike/jog/row) 10 Hip Crossovers each way 10 Dead Bugs each way 10 Plank to Downward Dogs 15 Sumo Squats 10 Reverse Lunges w/ a Twist each way

Back Squat

10, 8, 5 @ 50, 60, 70 %

Lateral Ankle Jumps

3 x 6

Back Squat

4 x 5 @ 75 %

Chicken Wing

3 x 15

Hand Supported SL RDL

3 x 10

2-Legged Banded Brace

3 x 15

DB Lateral Raise

3 x 15

Cable Pull Apart

3 x 15

The conditioning workouts in this program can be done on a treadmill, on the road, stepmill, rower, bike, or even the pool. 2 min Work (hard, but doable pace) 1 min Rest (stand in place or at most a MUCH slower pace) x6 Rounds A general heart rate guide would be 130-140 bpm during, and immediately following, the work period.

Carney Warm Up

5-10 min of light cardio (bike/jog/row) 10 Hip Crossovers each way 10 Dead Bugs each way 10 Plank to Downward Dogs 15 Sumo Squats 10 Reverse Lunges w/ a Twist each way

Bench Press

10, 8, 5 @ 50, 60, 70 %

Bench Press

4 x 5 @ 75 %

DB Reverse Lunge

3 x 8

Half Kneeling Pallof Press

3 x 20

Meadows Row

2 x 20

Hammer Curl

3 x 12

Single Arm French Press

3 x 15

The conditioning workouts in this program can be done on a treadmill, on the road, stepmill, rower, bike, or even the pool. 2 min Work (hard, but doable pace) 1 min Rest (stand in place or at most a MUCH slower pace) x6 Rounds A general heart rate guide would be 130-140 bpm during, and immediately following, the work period.

5-10 min of Cardio intense enough to break a sweat (i.e. walk, jog, rower, stepmill, bike etc.) 2-3 Rounds 10 Single Leg Glute Bridges 10 Hip Crossovers each way 10 Leg Lowers 10 Lunge and Twist each leg

Box Landing

4 x 3

RDL

10, 8, 5 @ 50, 60, 70 %

RDL

4 x 5 @ 75 %

BB Military Press

10, 8, 5 @ 50, 60, 70 %

BB Military Press

4 x 5 @ 75 %

Hollow Holds

3 x 0:20

Close Grip Bench Press

3 x 10

Neutral Grip Pull Downs

3 x 15