Primetime Training
1 sessions per week
Must use App app to view and log training
Program Training
A
Walk
1 x 0:10
B
Air Squat
2 x 10
C
Glute Bridge
2 x 10
D1
Back Squat
3 x 10 @ 7
D2
Medicine Ball Slam
3 x 8 @ 6
E1
Walking Lunges
3 x 12
E2
Romanian Deadlift
3 x 12
Circuit
F
4 Rounds Rope Slams 30s Active Rest lateral Lunges 10e
Conditioning
G
Rope Circuit
4 Rounds Rainbow Slams 30s Active Rest : Plank Jacks 20 reps
A
.5 Mile Warm Up
B1
Band Glute Bridge w/ Abduction
3 x 10
B2
Air Squat
3 x 10
B3
Inchworm Shoulder Tap
3 x 10
C1
DB Bench Press
3 x 10 @ 7
C2
Goblet Squat Heel Elevated
3 x 6 @ 8
D
DB Shoulder Press
3 x 12 @ 8
E1
Feet Elevated Inverted Row
3 x 20 @ 30
E2
Hollow Hold
3 x 20 @ 30
Conditioning
F
The Rope Circuit
20 min Emom = Every Min on the Minute 20 Rope Slams & 5 Push ups 10 sit ups & 5 Squat/Curl/Press 20e Drummers & 20e Mtn Climbers 10 RDL & 10 Floor Press 10 V - Ups & 20 Plank Jacks
A
.5 Mile Warm Up
Circuit
B
5 min Emom KB swings 8 Heavy KB
C
DB Deadlift
5 x 8 @ 6, 6, 8, 8, 8
D1
Hip Thrust
3 x 8 @ 8 lb
D2
Burpee
