Battle Ready Warm Up🛡️⚔️ Squat

Activation, mobility, and bracing work tailored to your lift of the day — so when the first working set hits, you’re already dangerous. Start with 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) ... 🛡️10 Cossack Squats per side - easing into more ROM as they go on 🛡️5 BTN (behind the neck) Band Lat Pulldown or Band Pull Aparts - Imagine your rack position and locking in 🛡️60s pull-over deadbug - focus on your brace 🛡️10 paused barbell back squats w/ empty bar - hip circle/band optional around knees or ankles - you can add extra pauses on the way down and up to check and bring awareness to your positions

Back Squat˙

3 x 3 @ 65 %

Paused Back Squat˙

3 x 3

DB RDL˙

3 x 10

Unilateral Leg Press

3 x 15

Ab Wheel˙

3 x MAX

Battle Ready Warm Up 🛡️⚔️ Bench

Activation, mobility, and bracing work tailored to your lift of the day — so when the first working set hits, you’re already dangerous. Start with 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) ... 🛡️10 passes of "World's Greatest Stretch" - Series: Inchworm, low lunges w/ rotation, push-up to cobra (see demo) - Make sure you don't sleep on stretching those hip flexors on these! They will help with bench set up tightness and leg drive! 🛡️15 Bench band rows - Do these in your bench setup and act like you are rowing the bar down to your chest 🛡️15-20 Tricep Push downs -Do these fast and explosively! Use a cable or a band.

Bench Press˙

3 x 3 @ 65 %

Board Press

3 x 3

Seal Row˙

3 x 10

Overhead Cable Tricep Extension

3 x 20

Bent Over Single Arm Reverse Fly

3 x 20

Hanging leg raise

3 x MAX

Battle Ready Warm Up 🛡️⚔️ Deadlifts

Activation, mobility, and bracing work tailored to your lift of the day — so when the first working set hits, you’re already dangerous. Start with 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) ... 🛡️10 banded hip thrusts w/ 10s hold at the top 🛡️60s side plank (per side) - get those obliques fired up for bracing! 🛡️15-20 kettlebell swings - keeping explosive!

Deadlift˙

3 x 3 @ 65 %

Block Pull˙

3 x 3

Dead Stop DB Row˙

3 x 12

Kneeling Single Arm Lat Pulldown

15, 15, MAX

Hamstring Curl

3 x 15

Weighted Plank˙

3 x 60

Battle Ready 🛡️⚔️ Glutes & Shoulders

Activation, mobility, and bracing work tailored to your lift of the day — so when the first working set hits, you’re already dangerous. Start with 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) ... 🛡️20 per direction band walks -stay low and hinged in a squat (weight not on toes) 🛡️15 shoulder swimmers 🛡️5 total box jumps breaking up into singles and gradually getting higher and higher -You can swap for squat jumps, explosive step ups, or explosive goblet squats if needing less impact 🛡️Spend some time doing the "Push Press Dip Drill" - pause in dip to reinforce position - really trying to focus on; shallow dip, knees out, rack position w/ lats tight

High Bar Back Squat

6 x 3 @ 55 %

Barbell Push Press˙

6 x 3

Goblet Bulgarian Split Squat

3 x 10

DB Tate Press

3 x 15

Cable Bicep Curls

3 x 20

Landmine Rotation

3 x 20

🧘‍♀️ Edge Recovery Flow

Repeat this sequence 1-2x • Chinese band circles OR PVC dislocates – 15 - Focus on going really slow and letting the band or PVC open up shoulders - If doing the band circles then use the lights bands possible • Frog Pose – 1 min • T Spine extension on foam roller- 1 min • Squat and reach- 1 min alternating

Kang Squat

3 x 15

Behind the Neck Press

3 x 15

RDL to DB Row

3 x 15

Spanish Squats

3 x 15

Band Y Press

3 x 15

Cardio

1 x 20:00

⏰Iron March 20

REMEMBER TO CHOOSE BETWEEN OPTION 1 & 2! Do not do both options! Option 2- Iron March 20 20 Minutes on the Clock: Prowler/Sled push for 150ft using moderate weight. This should be more like a "power walk" than a sprint. Front rack double kettlebell or DB carry (both arms) for 150ft, using the "heaviest" weight possible while maintaining perfect form. (coach christy would do these w/ 2x30lbs) Rest by walking for 300ft between sets. This should be "low intensity" work. Keep your heart rate below 75% your max. The goal is to move at a pace that's nearly conversational. Prioritize quality over quantity. 💤 Rest as needed but try to keep steady pace