Physical Training

Warm-up Stretching Conditioning 21 min Recovery Alternate Between C2 Rower C2 Bike Every 3 minutes 5 x Bent Over Rows (2 x 35/25 kbs) 5 x Face Pulls w/ 100lb Band

8 min Warm-up Squat Therapy Shoulder Warm-up Warm-Up Cluster Strength 10 min E2MOM 5 x Clusters (135 / 95) Conditioning 5 Rounds For Time (15min Cap) 250m Row 2 Rounds of Light DT (115 / 85) 12 deadlifts 9 Hang Cleans 6 Push Presses

Alt Tabata Warm-up Bar Hollow Body Sit-up / V-ups Light Sled Push Handstand Hold Conditioning 15 min E90S 45ft Sled Pull (Body Weight +) 4 Box Jumps Overs 6 GHD Sit-ups 5 min Rest 15 min E90S 45ft Sled Push (Body Weight+) 4 Box Jump Overs 6 Toes-To-Bar

8 min Warm-up 2 rounds Squat Therapy Ankle Mobility Strength 20 min E2MOM 3 – 5 Back Squats (increase weight each round) 3 – 5 Strict Pull-Ups example: 45, 95, 135, 185, 225, 255, 275, 3 x 315 Conditioning 12 min AMRAP 5 pull-ups 10 Hand Stand Shoulder Taps 10 Weighted Lunges (2 x 35kb…

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

Warm-up 5-min Increase Heart Rate on AB Conditioning 15 min of Assault Bike Intervals 5 Rounds of 2 min Work and 1 Min Rest Calorie Goals for Each Interval 42 / 34 38 / 30 34 / 27 30 / 24 26 / 21 5 min Rest 15 min of Assault Bike Intervals 3 rounds…

Warm-up Bench Press Warm-Up Strength 5 rounds 8 Reverse Hyper 8 Bench Presses (60%) 5 Rounds 8 Hand Release Push Up 8 Hip Bridges Conditioning For Time 2000m Row

10 min Warm-up 1 x Squat Therapy Sprint Warm-up Clean and Jerk Warm Up Conditioning 15 min E90S 50m sprint 1 Clean and Jerk (85% 1 rm) Strength 8 Rounds min Alt EMOM 3 – 5 x Front Squarts (increase weight) 3 -5 x Strict Press

Alt Tabata Warm-up Hollow Bodies on the bar Handstand Kickup and Hold Strength 20 min ALT EMOM 8 pull-ups 8 toes-to-bar 8 Handstand push-ups 8 Dips Conditioning 12-min AMRAP 5 GHD Sit-ups 7 burpee over the ball 100ft 80lb Bear Hug Ball Carry If you are waiting for GHDs – Hold a High Plank