Prep
A
Warm-Up Combo A
Combo Lift Do 1 rep of each exercise in order. Do 3 sets of 6. Start with just the bar. Barbell Row Hang Clean Front Squat Overhead Press Back Squat Good Morning
B
RDL Shrug
8, 6, 6, 6, 6 @ 50, 55, 60, 70, 70 %
C1
Spiderman
2 x 10
C2
Heel Clicks
2 x 8
D1
Front Squat
8, 8, 6 @ 55, 65, 70 %
D2
Shin Box
3 x 8
E1
Barbell Row
12, 10, 8 @ 55, 65, 70 %
E2
Band Shrugs
3 x 12
F1
Overhead Squat
3 x 10
F2
Dead Bug
3 x 10
Conditioning
A
Melt Down Warm-Up
Knee-Hug Scoop x8 Toe Pull x8 Reverse Inchworm x8 Spiderman x8 Squat Pivot x8 Atlas Lunge x8
B
Lateral Broad Jump
3 x 5
C
Lateral Bound
4 x 8
D
5-10-5 Sprints
5 x 1
Prep
A
TRP-BSS Warm-Up
First: 3 rounds of the following Toe Pulls x 10 Push ups x 5 Reverse Lunge and Reach x 6 Then: Do 2 rounds of Bird Dogs x 5 Squats x 10 Spidermans x 10
B
Back Squat
10, 8, 6, 6, 6 @ 50, 55, 60, 70, 75 %
C1
1 DB Incline_
4 x 8
C2
1-Arm DB Row
4 x 8
D1
Landmine Anti-Rotation
3 x 8
D2
Rear Delt Flyes
3 x 10
E1
DB Bench Pull-over
3 x 8
E2
TRX Hamstring Curls
3 x 8
Conditioning
A
Melt Down Warm-Up
Knee-Hug Scoop x8 Toe Pull x8 Reverse Inchworm x8 Spiderman x8 Squat Pivot x8 Atlas Lunge x8
B
High Knees In Place
2 x 0:20
C
Broad Jump
3 x 5
D
Sprint
8 x 20
Conditioning
A
D-Flex and Press Warm-Up
First: Do 2 rounds of this: Toe Pulls x 10 Knee Hugs x10 Push-Ups x 10 Then: Do 2 round of this: Use an empty bar Bench Press x 10 Lunges x 10 ea leg
B1
Bench Press
10, 8, 6, 6, 6 @ 50, 55, 60, 70, 75 %
B2
Band Pull-Apart
3 x 12
C1
RDL
12, 10, 10 @ 60, 65, 70 %
C2
Band Face Pull
3 x 12
D1
Front Rack Lunge
3 x 8
D2
i's and Y's
3 x 8
E1
Good Morning
3 x 10
E2
Weighted Push-Ups
3 x 10
A
Drink a Beer!