Dynamic Movement Prep 111

1-2 Rounds :20 Ipsilateral Dead Bugs 5 Strict Pull Ups 10y Spiderman Crawls W/ Elbow To Drop 2R / 2L Spiderman To Lateral Flexion And Extension 10y Knee Hug To Horizontal Lunge Twist

SIngle Arm DB Clean & Jerk

5 x 6

4-Way Dead Bug

5 x 10

Front Carry Bulgarian Split Squat

3 x 8

Russian KB Swing

3 x 15

Run

5 x 400

Sprint Prep 9

3x 10 yd cocky walks 30 sec Contralateral Deadbugs 10 yd high knees 10 yd high knee A-Skips 10 yd push up starts

Run

1 x 6 @ 400

Run

1 x 3

Ruck

1 x 4

Dynamic Movement Prep 112

1-2 Rounds 5 Scapula Depression :20 Alternating Contralateral Dead bugs :15 / :5 Staggered Stance Arm Swing 5 Strict Pull Ups/Ring Rows

Sandbag Shoulders

4 x 10

DB Floor Press

4 x 8

Ring Rows

4 x 15

Rest

4 x 1:00

Burpee

6 x 12

Sprint

6 x 120

Walk Back Recovery

5 x 120

REST DAY

Recover

Dynamic Movement Prep 114

1-3 Rounds :25 Static Pillar Holds :15 R / :15 L Capt Morgan With Vertical Support 10y Leg Cradle Lunge With Lateral Flexion And Extension 2 Seesaw Walk To Vertical Jump - R/L + 1 Jump = 1 Rep

DB Snatch

6 x 4

Heavy Front Carry Squat

6 x 5

Rest

6 x 1:00

Strict Pullup

1 x 5

DB Hang Power Clean & Jerk

1 x 7

Assault Bike

1 x 20

Prep 214

1-3 Rounds 10 yards Cocky Walks 10 yards Heel Walks :25 Active Foot Isometric Hold - Dorsiflexion 10 yards Leg Cradle Lunge Twist w/ Drunk Step :25 Active Foot Isometric Hold - Plantar Flexion 10 yards High Skips

Single Arm Primal Complex

4 x 5

Pat's Medicine Bag

Patrick Daniel Tillman was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor. 7 Sandbag cleans - Heavy 200m Sprint 11 Strict Pull-Ups 45sec Rest

REST DAY

Recover