Tactical Athlete Program (TAP)

2 Rounds: Spiderman + Reach 5/side Sumo Squat to Forward Fold 10 reps Side to Side Leg Swings 10/side

Half Kneeling Side Ball Slams

2 x 10

Single Leg Broad Jump & Land

2 x 10

Laying Single Leg Banded Hamstring Curl

2 x 20

Barbell Sumo Deadlift

4 x 5 @ 62.5, 72.5, 77.5, 77.5 %

Banded Knights Stretch

3 x 1:30

FFE Dumbbell Split Squat

Slider Pikes

Childs Pose w/Shoulders

3 x 1:00

4 Rounds for Quality 6 Alternating Sandbag or D-Ball Shoulders (switch sides each rep, use legs to drive the bag up) 8 Sandbag or D-Ball Bear Hug Squats (elbows high, core braced, smooth tempo) 10 Sandbag or D-Ball Bear Hug Reverse Lunges (total reps, alternating legs, keep chest tall) Rest 60s between rounds Coach’s Notes: This is quality work under load, not a race. Keep the sandbag tight to your body on squats and lunges. On shouldering, explode with the hips, guide the bag up, and stabilize before lowering. Scale reps or weight as needed — the goal is crisp technique from start to finish.

2 Rounds: Alternating Scorpion 5/side Light Landmine Press 10/side (empty bar is fine) Banded External Rotations 10-15 (depending on the band tension)

Depth Plyo Push-Up

Standing Anti-Rotation Presses

Incline Barbell Bench Press

4, 3, 3, 3 @ 62.5, 72.5, 82.5, 85 %

Incline Rear Delt Swing

3 x 10

Landmine Rotations

3 x 8

Wide Elbow Incline Bench Bent Over Row

3 x 10

Incline DB Chest Fly

Option A – Rower or Assault Bike 3 Rounds: 10 sec hard effort / 50 sec easy spin or coast 20 sec hard effort / 40 sec easy spin or coast 30 sec hard effort / 30 sec easy spin or coast Option B – No Equipment (Burpee Ladder) 3 Rounds: 10 sec max burpees / 50 sec rest or light bounce 20 sec max burpees / 40 sec rest or light bounce 30 sec max burpees / 30 sec rest or light bounce Coach’s Note: This is short, sharp, and meant to end the session with high power output. Treat the 10-second burst as a pure sprint, 20 seconds as a grind, and 30 seconds as a mental push to finish strong. Keep form tight — the goal is maximum repeatable speed, not sloppy exhaustion.

90/90 Alternating to Shin Box

3 x 10

Cossack to Behind Reach

3 x 10

Sumo Squat Hold wit T-Spine Rotations

3 x 20

Saddle Stretch

Aerobic Intervals

2 Rounds: RDL Airplanes– 5/side Light Lateral Squats 5/side Dow Dog to Pidgeon-5/side

Barbell Front Squat

4 x 3 @ 62.5, 72.5, 82.5, 85 %

Half Kneeling Band/ Cable Lifts

3 x 16

Banded Rack Stretch

3 x 1:00

Weighted Chin Ups

3 x 4

Alternating DB Bench Press Top Down

3 x 12

B-Stance Weighted Single Leg Hip Thrust

3 x 16

Feet Anchored Weighted Sit-Ups

3 x 12

3–4 Rounds for Quality 10 Double-Arm Deadlifts (barbell, trap bar, or heavy KBs/DBs) Farmer’s Carry – 10m down, 10m back (same implements) Reverse Sled Drag – 10m down, 10m back Rest: 60–90 seconds between rounds Coach’s Notes: This is heavy, controlled work — not a race. Drive hard through the floor on every deadlift rep, then lock in posture for the farmer’s carry. On the sled drag, keep your chest tall, knees bent, and drive through the legs. The goal is to maintain crisp form under load and keep tension from first rep to last meter.

2 Rounds: Plank Shoulder Taps 10/side Birddogs 10/side Snow Angels 10-15 slow reps

Rope Face Pulls

3 x 10

DB Lateral Raise

3 x 10

Incline Hammer Curl

3 x 10

Tricep Rope Pulldowns

3 x 10

Couch Stretch

3 x 1:00

BURN 'Ball Buster'

4 Rounds of 10 Cal or 100 Meter Run 15 KB or BB Sumo Deadlift High Pull 20 Wallball Slams or Heavy Rope Slams or 10/side OH Sledge Strikes Rest 1 Min Attack every round. We want to use a weight on the SDHP that we can do unbroken or at most one break set. A total round should take around 3-4 min including the rest. Your time includes the rest in between rounds, record your weights in the comments.

2 Rounds: 10/side Heel to Butt with Lean 10/side leg swings 10/side Spiderman Hold with Reach

Sandbag Cleans

4 x 10

Zercher Sandbag Carry

4 x 20

Sandbag Step-Ups on Bench

Battle Rope Alternating Waves

Doorway Pec Stretch

2 x 2:00

Childs Pose

1 x 1:00