Warm Up
- 60′ Bear Crawl
- 60′ Ball Press&Walk; 10 Ball Simba Squats; 10 Ball Deadbugs; 10 Birddogs
- 60′ Lizard Crawl
- 60′ Ball Press&Walk; 10 Ball Simba Squats; 10 Ball Deadbugs; 10 Birddogs
Monday & Tuesday
Strength (30m)
7 Rounds
- 10 Heavy Goblet Squats
- 5 Push Press (2DB or 2KB or Sandbag)
3-5 Rounds
- 3-8 Pull-Ups
- 3/3 Bottoms-Up Presses
Conditioning (10m)
AMRAP8
- 10 Air Squats
- 10 Step-Ups
- 2 Clean and Press
Tuesday & Thursday Pure Conditioning
Prehab
- 3 Rounds of: 20 pull aparts, 10 pull overs, 15’/15′ Monster Walk, 10 banded tempo squats
Intervals 5x3x40/20
- Ball Slams
- Down and Ups
- Air Squats
Ab Isolation
2-3 Rounds of:
- Max Effort Plank Hold
- 20 KB Plank Pulls
Wednesday
Strength (25m)
5 Rounds
- 10/10 Rear Lunges
- 120′ Farmers Carry
5-8 Rounds
- 1/1 Down and Up
- 10 Heavy Kettlebell Deadlifts
Conditioning (15)
EMOM15
- 20 Air Squats and 8 Ball Slams
Thursday & Friday
Strength (20m)
5-8 Rounds of:
- 5 See-Saw Z-Presses
- 10/10 Zane Rows
Conditioning (20m)
AMRAP5
- Down and Ups
REST2
AMRAP5
- Sandbag Step-Ups
Rest2
AMRAP5
- 10 Air Squats
- 1 Clean and Press