5min Active Warm Up
5min Dynamic Warm Up
10min of Speed & Agility Drills
8-10×300m Sprint x 100m Walk

Rest

Row 4×300m On & 100m Off
*Not to hard tell the end. Use as warm up.
10-15min Active & Dynamic Warm Up
Deadlift 3×12/60-70%
*Touch & Go. Hold Tight!!!

AQAP, ASAP, & ACAP
3 Sets
4 Hand Stand Push Ups Chest to Bench
4 L-Hold Pull Up
4 Hand Stand V-Up
4ea Lateral Lung w/BB

3 Sets
6 Hand Stand Push Ups on Parallettes
6 Chest to Bar Chin Up
6 V-Leg swings (Try & keep legs straight.)
6ea Pistols on Box or Bench

3 Sets
8 Push Up + Walk over 10″ Box (4ea Side)
8ea 1 Arm Row
8 GH Sit Up + Med Ball Throw w/8-20lbs
8ea Lunge w/ Barbell
*All lunges do them in the same place. Not walking.)

30min on a road bike. Low gear (Big GEAR!!!) 1min on & 30sec active recovery.
Run 2-3×400m

800m Run
5-7min Joint Mobility Warm Up
5-7min Active & Dynamic Warm Up
3-5min Snatch Bar Warm Up
Over Head Squat 15/AHAP
RDL’s (Touch & Go!) 4×12/65%
Manuel Hamstring Curls 4×6 @ (Tempo 3-1-3)
Ring Work
3 Sets
3ea Archer Push Ups
3ea Archer Pull Ups
6 Bubaca’s
3 Sets
6 Fly’s
6 Supine Pull Up
6 Skin the Cat
3 Sets
6 Decline Push Up
6 Pull Ups
6 Leg Swing
4-8×200m sprints
15min Cool Down
*Rest 1-3min on OH Squats, 45sec between sets & 2 to 1 on runs / Work to Rest Ratio.

Rest

15-20min Warm Up
6-8×300m Sprint x 100m Walk

AQAP, ASAP, & ACAP
3 Sets
4 Hand Stand Push Ups Chest to Bench
6 Ring Bubacas

3 Sets
6 Push Ups w/ Feet Up on Bench
8 Leg Swing (Tempo 3-1-1 / Eccentric, Static, Concentric)

3 Sets
8 Push Up + Walk over 10″ Box (4ea Side)
10 GH Sit Up w/ BB (Barbell Bar Over Head at Top & Over Chest at Bottom / End with it over head.)

2000m Row
15min Warm Up
Deadlift 3×10/55-65%
*Touch and Go! HOLD TIGHT!!!
Lateral Squat 3×12ea/
Single Leg Dumbbell RDL’s 3-4×12ea/
Bent Over Row 3×12/55-65%
Chest to Bar Chin Up 4×8
Supinated Pull Ups + Supinated Scapula Pull Ups 3-4×8+12
Alternating Arm Scapula Shoulder Raise 3-4×12ea/
15min Cool Down
*Rest 30-40sec between sets

Rest