Reverse Crunch

3 x 00:10

Oblique Hold w/ Plate Press

3 x 0:10

DB RDL to Shrug

3 x 10

Single Arm KB Press

3 x 10

Think of this as a strength circuit. We will be coming back to this throughout the phase so be sure to take note of the weights used as well as how you feel. This will be a 30 minute circuit. Start a clock for 1 minute, hit 10 squats, then use the remaining time to rest. Add 60 seconds of rest and then begin set 2. Finish all 3 sets of a movement before moving on to the next. I like to take a few sets to warm up beforehand of each movement to get my mind right before I zone out and hit the clock. This shouldn't kill you today but you will have put some solid work in. 3 x Back Squat 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x DB Hang Power Cleans 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Dynamic Step Up 10 reps R/ 10 reps L in 60 seconds - Rest 60 seconds between rounds. 3 x Slight Decline DB Bench Press 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Strict Pull Ups 10 reps in 60 seconds - Rest 60 seconds between rounds.

One Arm Banded Lateral Raise

4 x 0:30

One Arm Banded Front Raise

4 x 0:30

Half-Kneeling Pallof Press

4 x 10

Seated DB Arnold Press

4 x 10

Think of this as a strength circuit. We will be coming back to this throughout the phase so be sure to take note of the weights used as well as how you feel. This will be a 30 minute circuit. Start a clock for 1 minute, hit 10 DB Incline, then use the remaining time to rest. Add 60 seconds of rest and then begin set 2. Finish all 3 sets of a movement before moving on to the next. I like to take a few sets to warm up beforehand of each movement to get my mind right before I zone out and hit the clock. This shouldn't kill you today but you will have put some solid work in. 3 x DB Incline Bench Press 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Barbell Bent Over Row 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Barbell RDL 10 reps R/ 10 reps L in 60 seconds - Rest 60 seconds between rounds. 3 x Banded Push Ups 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x TRX Pull-Ups 10 reps in 60 seconds - Rest 60 seconds between rounds.

Assault Bike

1 x 300

5 Rounds 10 Sandbag / Front Carry Squat :30s ISO Hold RFESS w/ Active Foot 6 Box Jumps 20 Dips

DB Lateral Raise

3 x MAX @ 1:00

DB Front Raise

3 x MAX @ 1:00

Assault Bike

3 x 15

Hollow Hold

3 x 0:30

Banded Hamstring Curl

3 x 15

You should be getting the hand of it.. set your clock for 30 minutes. 3 x Front Squat Squat 10 reps in 60 seconds - 60 seconds rest 3 x KB Swings 10 reps in 60 seconds - 60 seconds rest 3 x Box Jumps w/ 24" box 10 reps (step down) in 60 seconds - 60 seconds rest 3 x Russian Twist 10/e reps in 60 seconds - 60 seconds rest 3 x Chin Ups 10 reps in 60 seconds - 60 seconds rest

Plank

3 x 0:30

DB Lateral Raise

3 x 15

Bent Over Rear Delt Fly

3 x 10

Banded Hammer Curl

3 x 20

Set your clock for 30 and go. Same drill we've been doing all week. 3 x DB Floor Press 10 reps in 60 seconds - 60 seconds rest 3 x One Arm DB Rows 10 reps R / 10 reps L in 60 seconds - 60 seconds rest 3 x DB RDL to Shrug 10 reps in 60 seconds - 60 seconds rest 3 x DB Walking Lunge 10 reps R / 10 reps L in 60 seconds - 60 seconds rest 3 x Alternating Plate to Toes 10/e reps in 60 seconds - 60 seconds rest

Pillar to Plank Press Up

3 x 10

Single Leg Glute Bridge

3 x 10

Standing Teapot

3 x 10

Romanian Deadlift

4 x 6

KB swings

5 x 30

Assault Bike

5 x 20

Banded Push Up

5 x 10