Foam Roll
Monostructural Movement
- Bear Crawl 30 yrds.
Active Warmup
- Runner’s Hamstring 1x10ea.
- Wall Support Butt Kicks 1x10ea.
- Pass Thrus 20
Dynamic Warmup
- Frankensteins1x5ea.
- Walking 2 Hands 1 Foot 1x5ea
- Inchworm 10 total
- High Knee+Lunge+Twist 1x5ea.
Joint Mobility/Lengthening
- OH Scapula Throws w/Swiss Ball 2×10
- Prisoner Walk Up & Unders on Hurdles 2×10 hurdles
Muscle Activation
- Therapy Squats 2×5 w/3-1-2 tempo
- Scapula Pull-Ups 2×5
Core
- Hyper Extensions 3×10
- Supine Extended Hold 3×10
Balance
- 2 Hands 1 Foot Reverse Lunge w/Salutation 1x5ea.
Functional Movement
- Bar Warmup
Reactive Warmup
- Hang Drop Clean on Voice Cue 2 x 4
- Forward/Backward Shuffle w/ Hand Cue 2×4
- Lateral Shuffle w/ Hand Cue 2×4

**If Warm up takes you longer then 15min, STOP THE WARM UP AND MOVE ON.**

Resistance Training
-Eccentric (Tempo:4-2-2 / Slow Down w/Spotter Up / 3-5 min rest btwn exercises)
o Back Squat 2×6@70%
o Bench Press 2×6@70%
o BOR 2×6@70%
-Plyometric (Focus on being explosive / 0-30sec min rest btwn exercises)
o Box Jump 2×6
o Clapping Push Up 2×6
o Supine Ring Row 2×6
-Isometric (holds are for 30sec.)
o Back Squat 2×2@50% (Knee angle @ 120 degrees)
o Bench Press 2×2@50% (Bar 6in. from chest)
o BOR 2×2@50% (Bar 6in. from abdomen)
-Concentric (Perform as relaxed/easy as possible)
o Back Squat 2×6@150%
o Bench Press 2×6@150%
o BOR 2×6@150%

AM.
1) Press 3-3-3-3-3
Back Squat -MTR- 5-5-5-5-5
2) For time:
1000 meter Row
20 Press 50-60% of body weight
100 Dips on box’s

PM.
3) Muscle Ups 3×3-2-1
Chest to Bar Pull Ups 2×15-10-5
True Push Up 2×15-10-5
4)10x200m Run (No turn around.)
Rest 1:1

Day 1

5-10 minute roll out

Warm up A
Jog 400m (4min)
1×10 each (6min)
Walking leg swing
2 Arms 1 Leg
High Knee Tuck + Lunge to Triangle
2 Arms 1 Leg + Opposite Heel Touch
Spiderman
Butterfly + Bi-Lateral Stretch
Sun salutation +inch worm+ Superman Push Up or Ground, Pillar to Plank
Ninja get ups
Pass Through + Around the World

1×10 each (3min)
scap pull ups
Pull up
planche push ups
hyper extension
T-squats (tempo 1-1-1)

1×10 each (2min)
Deadlift + RDL + BOR + HMC + FS + Press + BS + Rack Push Press + Wide Stance Good Mornings

**If Warm up takes you longer then 15min, STOP THE WARM UP AND MOVE ON.**

Back Squat -MTR- 3-3-3-3-3 (20-25min Max Rest!)
Bench Press -MTR- 3-3-3-3-3 (20-25min Max Rest!)
Sumo Deadlift -MTR- 3-3-3-3-3 (20-25min Max Rest!)
Work up to a MTR or until reps slow down. Set 1 & 2 rest 1-2min, set 3 rest 3min, set 4 & 5 rest 5min.
Total Time: 60 to 90min.