5-10 minutes of warm up run (ramping in intensity) 3-4 rounds depending on time/effort 2-minutes hard pace (RPE 8-9) *max repeatable effort/pace 3-minutes easy pace/walk (RPE 1-2) You should set the bar high with first 2-min bout, then strive to maintain that tempo throughout the remaining rounds. This should be extremely uncomfortable to achieve.

Lower Prep Circuit #1

5-minute bike, jog, row, or cardio of choice (optional) Hip 90-90 mobility - 2 x 10 switches Lateral line hop - 2 x 10 seconds as fast as possible Banded good morning - 2 x 12 Calf stretch - 2 x 30 seconds each leg 3-way lunge matrix - 1 x 5 each direction (forward, reverse, lateral)

Deadlift

3 x 3 @ 60 %

KB swings

3 x 10

DB Step Up

3 x 5

Single Arm Landmine Row

3 x 8

Clapping Push-Up

3 x 6

Weighted Plank

@ 1:00

Upper Prep Circuit #1

5-minute bike, jog, row, or cardio of choice Prone lying Y-T-W raises with 5 lbs. plates - 2 x 10 each way Underhand band pull aparts - 2 x 20 Lying DB Skull crusher - 2 x 15 Banded Push up - 2 x 10 DB Rear Delt Fly - 2 x 10 Cat/Cow with neck articulation - 2 x 5-10 Hanging Leg Raise - 2 x 5-10

Bench Press

5 x 5 @ 65, 65, 70, 75, 80 %

Strict Bodyweight Pull-Up

5 x 7

Incline DB Bench Press

3 x 8

Chest-Supported DB Row

3 x 8

Barbell Ab Rollout

4 x 6

Field Work Prep #1

Field Work Prep #1 20 yards - run down and back at 60-70% effort 20 yards - high knee march down and back 20 yards - low lateral shuffle down and back 20 yards - hamstring scoops 20 yards - quad pulls 20 yards - A skips 20 yards - bounds for height 20 yards - bounds for distance

Seated Box Jump

5 x 3

Single Leg Bounds

3 x 15

5-10-5 Pro Agility

4 x 1

Assault Bike Sprints 7 sets 30 seconds as hard as possible 90 seconds rest

Lower Prep Circuit #1

5-minute bike, jog, row, or cardio of choice Hip 90-90 mobility - 2 x 10 switches Lateral line hop - 2 x 10 seconds as fast as possible Banded good morning - 2 x 12 Calf stretch - 2 x 30 seconds each leg 3-way lunge matrix - 1 x 5 each direction (forward, reverse, lateral)

Hang Power Snatch

4 x 2 @ 65, 65, 70, 70 %

Back Squat

2 x 5 @ 65 %

DB Farmer's Walk

2 x 50

Kneeling Jump

2 x 3

Barbell RDL

3 x 6

Upper Prep Circuit #1

5-minute bike, jog, row, or cardio of choice Prone lying Y-T-W raises with 5 lbs. plates - 2 x 10 each way Underhand band pull aparts - 2 x 20 Lying DB Skull crusher - 2 x 15 Banded Push up - 2 x 10 DB Rear Delt Fly - 2 x 10 Cat/Cow with neck articulation - 2 x 5-10 Hanging Leg Raise - 2 x 5-10

Seated DB Shoulder Press

3 x 12

DB Pullover

3 x 12

Dips

8, MAX

Weighted Chin Ups

8, MAX

DB Lateral Raise

12, MAX

Alternating DB Hammer Curl

12, MAX

Tricep Pushdown

12, MAX

Barbell Bicep Curl

12, MAX

Skull Crushers

12, MAX

1-hour of zone 2 running or hiking.

8-12 hill sprints 20-30 yards in length Rest 3-4 minutes between each rep. Full effort.

4 Rounds each for time 2 minute rest between rounds 9 Hang Power Clean and Jerk (115-135 lbs.) 15 Box Jumps (20-24") 21 Deadlifts (115-135 lbs.)

Low-level Plyos 3 x 10 yards - single leg hops (10 yards each leg = 1 set) 3 x 3 - Triple broad jumps for distance 3 x 5 - lateral single leg bounds 200 yards worth of low-level skipping