Warm Up |
|
Sets |
Reps |
|
prowler |
|
|
2 |
40 yards |
|
bird dogs |
|
2 |
15 |
|
Goblet squat |
|
2 |
10 |
|
TKEs |
|
|
2 |
15 |
|
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Exercise: |
|
% or RPE |
Sets |
Reps |
Cambered Bar |
|
RPE 7 |
6 |
6 |
Notes: |
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narrow stance |
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SSB Pause squats |
|
RPE |
Sets |
Reps |
Equipment: |
|
RPE 7 |
4 |
8 |
|
comp stance |
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2″ pause |
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walking lunges |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
10/10 |
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|
|
Rolling Planks |
|
|
|
Reps |
90 second RI |
|
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|
50 |
|
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|
GHR |
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|
Reps |
AMAP per set |
|
|
|
50 |
Warm Up |
|
Sets |
Reps |
|
prowler |
|
|
2 |
40 yards |
|
bird dogs |
|
2 |
5 |
|
HELCs |
|
|
2 |
10 |
|
TKEs |
|
|
2 |
15 |
|
|
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|
|
|
|
|
Exercise: |
|
% or RPE |
Sets |
Reps |
Deadlifts |
|
50% |
5 |
1 |
Equipment: |
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raw |
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RDLs |
|
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Sets |
Reps |
90 second RI |
|
|
2 |
15 |
|
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|
Split squats |
|
|
Sets |
Reps |
90 second RI |
|
|
2 |
15 |
|
|
|
|
|
|
ReverseSled drags |
|
|
Reps |
|
|
|
|
|
5 trips |
Rolling Planks |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
15 |
Warm Up |
|
Sets |
Reps |
|
farmers walk |
|
2 |
30 yard |
|
bird dogs |
|
3 |
5 |
|
rolling planks |
|
2 |
10 |
|
Glute bridge |
|
3 |
10 |
|
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Exercise: |
|
% or RPE |
Sets |
Reps |
Bench |
|
|
50% |
5 |
2 |
Equipment: |
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|
raw |
|
|
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|
|
Band tricep push downs |
|
Reps |
90 second RI |
|
|
|
50 |
|
|
|
|
|
|
Band chest flyes |
|
|
|
Reps |
90 second RI |
|
|
|
50 |
|
|
|
|
|
|
Lat Pulldowns |
|
|
|
Reps |
90 second RI |
|
|
|
50 |
Warm Up |
|
|
Sets |
Reps |
|
prowler |
|
|
2 |
40 yards |
|
bird dogs |
|
|
3 |
5 |
|
HELCs |
|
|
2 |
10 |
|
TKE |
|
|
2 |
15 |
|
|
|
|
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Exercise: |
|
|
% or RPE |
Sets |
Reps |
Squat |
|
|
50% |
5 |
1 |
Equipment: |
Geared: |
Raw: |
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belt only |
belt |
|
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|
no knee wraps |
|
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|
Walking lunges |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
5 |
10 |
|
|
|
|
|
|
GHR |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
5 |
10 |
|
|
|
|
|
|
Stir the Pot |
|
|
|
|
Reps |
90 second RI |
|
|
|
|
50 |
Warm Up |
|
|
Sets |
Reps |
|
farmers walk |
|
|
2 |
40 yards |
|
bird dogs |
|
|
2 |
5 |
|
rolling planks |
|
|
2 |
10 |
|
Glute bridge |
|
|
3 |
10 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Exercise: |
|
|
|
Sets |
Reps |
Pendlay rows |
|
|
|
5 |
6 |
Equipment: |
|
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|
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|
|
McGill Pull ups |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
12 |
2 |
|
|
|
|
|
|
dips |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
12 |
|
|
|
|
|
|
Overhand BB shrugs |
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
15 |
|
|
|
|
|
|
chest supported rows |
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
10 |
|
|
|
|
|
|
Blast strap body rows |
|
|
Sets |
Reps |
90 second RI |
|
|
|
4 |
10 |
|
|
|
|
|
|
Face Pull |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
burn |
|
|
|
|
|
|
Prowler: |
|
|
|
140lbs |
5 trips |
Warm Up |
|
Sets |
Reps |
|
prowler |
|
|
2 |
40 yards |
|
bird dogs |
|
2 |
5 |
|
HELCs |
|
|
2 |
10 |
|
TKEs |
|
|
2 |
15 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Exercise: |
|
% or RPE |
Sets |
Reps |
Deadlifts |
|
RPE 7 |
6 |
5 |
Equipment: |
|
|
|
|
|
conv |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
% or RPE |
Sets |
Reps |
3″ block pulls |
|
RPE 7 |
4 |
5 |
touch and go |
|
|
|
|
|
|
|
|
|
|
RDLs |
|
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
20 |
|
|
|
|
|
|
Step ups |
|
|
Sets |
Reps |
90 second RI |
|
|
2 |
20 |
|
|
|
|
|
|
Single leg deadlifts |
|
Sets |
Reps |
90 second RI |
|
|
2 |
20 |
|
|
|
|
|
|
ReverseSled drags |
|
|
Reps |
90 second RI |
|
|
|
5 trips |
|
|
|
|
|
|
Rolling Planks |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
15 |
Warm Up |
|
Sets |
Reps |
|
farmers walk |
|
2 |
30 yard |
|
bird dogs |
|
3 |
5 |
|
rolling planks |
|
2 |
10 |
|
Glute bridge |
|
3 |
10 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Exercise: |
|
% or RPE |
Sets |
Reps |
Bench |
|
|
RPE 7 |
6 |
5 |
Equipment: |
|
|
|
|
|
raw |
|
|
|
|
|
|
|
|
|
|
CG bench |
|
RPE |
Sets |
Reps |
Equipment |
|
RPE 6 |
5 |
8 |
|
2bd |
|
|
|
|
|
|
|
|
|
|
Band tricep push downs |
|
Reps |
90 second RI |
|
|
|
100 |
|
|
|
|
|
|
Band chest flyes |
|
|
|
Reps |
90 second RI |
|
|
|
100 |
|
|
|
|
|
|
Lat Pulldowns |
|
|
|
Reps |
90 second RI |
|
|
|
100 |
Warm Up |
|
|
Sets |
Reps |
|
prowler |
|
|
2 |
40 yards |
|
bird dogs |
|
|
3 |
5 |
|
HELCs |
|
|
2 |
10 |
|
TKE |
|
|
2 |
15 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Exercise: |
|
|
% or RPE |
Sets |
Reps |
Squat |
|
|
RPE 7 |
6 |
5 |
Equipment: |
|
|
|
|
|
|
n/a |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
High rep squats |
|
|
RPE |
Sets |
Reps |
Equipment: |
|
|
RPE 6 |
5 |
12 |
|
n/a |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Walking lunges |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
12 |
|
|
|
|
|
|
GHR |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
12 |
|
|
|
|
|
|
Stir the Pot |
|
|
|
|
Reps |
90 second RI |
|
|
|
|
60 |
Warm Up |
|
|
Sets |
Reps |
|
farmers walk |
|
|
2 |
40 yards |
|
bird dogs |
|
|
2 |
5 |
|
rolling planks |
|
|
2 |
10 |
|
Glute bridge |
|
|
3 |
10 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Exercise: |
|
|
|
Sets |
Reps |
Pendlay rows |
|
|
|
4 |
8 |
Equipment: |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
McGill Pull ups |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
20 |
1 |
|
|
|
|
|
|
dips |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
15 |
|
|
|
|
|
|
Overhand BB shrugs |
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
20 |
|
|
|
|
|
|
chest supported rows |
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
15 |
|
|
|
|
|
|
Blast strap body rows |
|
|
Sets |
Reps |
90 second RI |
|
|
|
3 |
10 |
|
|
|
|
|
|
Face Pull |
|
|
|
Sets |
Reps |
90 second RI |
|
|
|
2 |
burn |
|
|
|
|
|
|
Prowler: |
|
|
|
140lbs |
5 trips |
Warm Up |
|
Sets |
Reps |
|
prowler |
|
|
2 |
40 yards |
|
bird dogs |
|
2 |
5 |
|
HELCs |
|
|
2 |
10 |
|
TKEs |
|
|
2 |
15 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Exercise: |
|
% or RPE |
Sets |
Reps |
Deadlifts |
|
RPE 7 |
5 |
5 |
Equipment: |
|
|
|
|
|
conv |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
% or RPE |
Sets |
Reps |
3″ block pulls |
|
RPE 7 |
3 |
6 |
touch and go |
|
|
|
|
|
|
|
|
|
|
RDLs |
|
|
|
Sets |
Reps |
90 second RI |
|
|
2 |
20 |
|
|
|
|
|
|
Step ups |
|
|
Sets |
Reps |
90 second RI |
|
|
2 |
20 |
|
|
|
|
|
|
Single leg deadlifts |
|
Sets |
Reps |
90 second RI |
|
|
2 |
20 |
|
|
|
|
|
|
ReverseSled drags |
|
|
Reps |
90 second RI |
|
|
|
5 trips |
|
|
|
|
|
|
Rolling Planks |
|
|
Sets |
Reps |
90 second RI |
|
|
3 |
15 |