Prep
A
Upper Body Warm-up
3 Rounds - Band Pull Aparts x 15 - Wall Slides x 10 - Scapular Push-ups x 10 - Plank Shoulder Taps x 20 - KB/DB Arm Circles x 10
B
Incline Bench Press
4 x 8
C
DB Shoulder Press
3 x 10
D
DB Incline Fly
3 x 12
E
DB Overhead Tricep Extension
3 x 15
(Optional) Kettlebell Complex
F
5 Rounds - Swings x 5 - Cleans x 5 - Press x 5 - Goblet Squat x 5
Prep
A
Upper Body Warm-up
3 Rounds - Band Pull Aparts x 15 - Wall Slides x 10 - Scapular Push-ups x 10 - Plank Shoulder Taps x 20 - KB/DB Arm Circles x 10
B
Trap Bar Deadlift
4 x 8
C
Chest-Supported DB Row
3 x 10
D
Alternating DB Hammer Curl
3 x 24
E
Band Face Pull
3 x 20
Pull-up Ladder
F
Band Assisted if needed Reps double every minute Min 1: 1 Pull-up Min 2: 2 Pull-ups Min 3: 4 Pull-ups Min 4: 8 Pull-ups Continue until failure
Conditioning
A
Lower Body Prep
3 Rounds - Banded Lateral Walk x 15/way - Glute Bridge x 15 - World's Greatest Stretch x 5/side - Reverse Lunge x 10 - Tempo Air Squats x 15
B
Back Squat
4 x 8
C
DB Walking Lunge
2 x 20
D
Lying Leg Curl
3 x 12
E
Calf Raise
3 x 20
Finisher
F
5 Rounds - Jump Rope x 30 sec. - Medicine Ball Slam x 10
Prep
A
Upper Body Warm-up
3 Rounds - Band Pull Aparts x 15 - Wall Slides x 10 - Scapular Push-ups x 10 - Plank Shoulder Taps x 20 - KB/DB Arm Circles x 10
B
Chin-Up
4 x 8
C
EZ Bar Curl
3 x 10
D
DB Lateral Raise
3 x 12
E
Dip
3 x MAX
Core Ladder
F
3 Rounds - V-Ups x 15 - Russian Twists x 20 - Plank x 1 Minute
Conditioning
A
Lower Body Prep
3 Rounds - Banded Lateral Walk x 15/way - Glute Bridge x 15 - World's Greatest Stretch x 5/side - Reverse Lunge x 10 - Tempo Air Squats x 15
B
Romanian Deadlift (RDL)
C
Goblet Squat
3 x 10
D
Stability Ball Hamstring Curl
3 x 12
E
Glute Bridge
3 x 0:30
Sled Work
F
EMOM (6 minutes) - Sled Push x 20 yards - Air Squats x 12
Choose 1
A
Ruck - 30-45 minutes Incline Walk - 30-40 minutes @ 3-3.5 mph | incline 6-10% Bike - 35-45 minutes Row - 4 Rounds - 1 min on/1 min off Jog - 25-30 minutes at conversational pace