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

Incline Bench Press

4 x 8

DB Shoulder Press

3 x 10

DB Incline Fly

3 x 12

DB Overhead Tricep Extension

3 x 15

5 Rounds - Swings x 5 - Cleans x 5 - Press x 5 - Goblet Squat x 5

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

Trap Bar Deadlift

4 x 8

Chest-Supported DB Row

3 x 10

Alternating DB Hammer Curl

3 x 24

Band Face Pull

3 x 20

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

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

Back Squat

4 x 8

DB Walking Lunge

2 x 20

Lying Leg Curl

3 x 12

Calf Raise

3 x 20

5 Rounds - Jump Rope x 30 sec. - Medicine Ball Slam x 10

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

Chin-Up

4 x 8

EZ Bar Curl

3 x 10

DB Lateral Raise

3 x 12

Dip

3 x MAX

3 Rounds - V-Ups x 15 - Russian Twists x 20 - Plank x 1 Minute

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

Romanian Deadlift (RDL)

Goblet Squat

3 x 10

Stability Ball Hamstring Curl

3 x 12

Glute Bridge

3 x 0:30

EMOM (6 minutes) - Sled Push x 20 yards - Air Squats x 12

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