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general warm up (10 minutes)
rear bear crawls x 100 feet
windshield wipers x 20 reps
Adex mace barbarian squats x 15 reps
dislocates x 10 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 8-8-8-8 reps
conditioning/accessory work (
resistance band good mornings x 20 reps
weighted step ups x 20 reps
weighted calf raises x 20 reps
general warm up (10 minutes)
push ups x 30 reps
Battling Ropes side winders x 50 reps
Power Wheel roll outs x 10 reps
double club flys x 15 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 8-8-8-8 reps
conditioning/accessory work (2 rounds)
tri-set tricep complex x 3
thick rope grappler rows x 10 reps
Neuro-Grip push ups x 10 reps
general warm up (10 minutes)
Battling ropes x 100 waves
outside mills x 15/15 reps
strict chain press x 10/10 reps
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
chain bench press set up and light practice
strength (20 minutes)
chain bench press x 4-4-4-4-4-4 reps
conditioning/accessory work (3 rounds)
close grip floor press x 8 reps
dumbbell pull overs x 8 reps
general warm up (10 minutes)
resistance band pull a parts x 35 reps
inverted pull a parts x 35 reps
alternating kettlebell swings x 30 reps
Zercher sandbag squats x 15 reps
specific warm up (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 7-7-7-7 reps
conditioning/accessory work (2 rounds)
kettlebell goblet squats x 15 reps
nightmares x 15 reps
general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
resistance archer pulls x 30/30 reps
barbarian pull overs x 30 reps
specific warm up (5 minutes)
strict press set up and light practice
strength (20 minutes)
strict press x 5-5-5-5-5 reps
conditioning/accessory work (3 rounds)
dips x 7 reps
chain press x 5/5 reps
general warm up (10 minutes)
Americanas x 50 reps
vertical pull a parts x 50 reps
jumping jacks x 50 reps
inch worms x 50 feet
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 5-5-5-5-5 reps
conditioning/accessory work (1 round)
chain good mornings x 20 reps
weighted step ups x 20 reps
Sanddune split squats x 10/10 reps
Mississippi shrugs** x 10 reps
**(Note: do an isometric hold at the top for 10 seconds on each rep)
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