Day 1

A) Warmup

3x Mobility Drill 3 Rounds of 10 Airsquats 10 Push-Ups 10 Rows 10 Shoulder Dislocates 10sec 3rd world stretch 10sec Pigeon Stretch 10sec Instep Stretch

B) Technique

Focus Squat technique and Glute activation 10x Hip Mobility Drill 5x Squat Mobility Drill 5x Squat Execution Drill 5x Front Rack to High Ellbow per Side 5x Loaded Ancle Drill 3 Rounds of 5x Hip Thrusts 3x Sit Release High Jumpgs 10 OTM 2x Box Squats 50%

C) Conditioning

3 Rounds of 5 Overhead Squats 15 Push-Ups 10 Jumping Pull-Ups [/vc_column_text][/vc_column][vc_column width="1/2"][vc_column_text]

Day 2

A) Warmup

3x Mobility Drill 3 Rounds of 10 Airsquats 10 Push-Ups 10 Rows 10 Shoulder Dislocates 10sec 3rd world stretch 10sec Pigeon Stretch 10sec Instep Stretch

B) Movement Prep

5x Squat Mobility Drill 10x Hip Mobility Drill 10x Burpee Dog Drill 3 Rounds of – take easy weights 5 Good Morning Deadlifts 5 Hip Thrusts 3 Hang High Pulls

C) Conditioning – Deadlift

5×50%; 3×60%; 1×70% 7×1 >90%; rest as needed[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width="1/2"][vc_column_text]

Day 3

A) Warmup

3x Mobility Drill 3 Rounds of 10 Airsquats 10 Push-Ups 10 Rows 10 Shoulder Dislocates 10sec 3rd world stretch 10sec Pigeon Stretch 10sec Instep Stretch 15 Pulldowns – straight Arms

B) Time for muscle pump

5×12 Back Squats 12, 10, 8, 20 Bench Press 3×8 Sets Pos. Bench Press 3×8 Military Press 3×8 Bent over Bar Row 4x Max Pull-Ups 3×8 Rev. Flys [/vc_column_text][/vc_column][vc_column width="1/2"][vc_column_text]

Day 4

A) Warmup

3x Mobility Drill 3 Rounds of 10 Airsquats 10 Push-Ups 10 Rows 10 Shoulder Dislocates 10sec 3rd world stretch 10sec Pigeon Stretch 10sec Instep Stretch 15 Pulldowns with straight arms

B) Conditioning

For Time Run 500 alt. Row 250 50 Push-Ups Run 400 alt. Row 200 40 Push-Ups Run 300 alt. Row 150 30 Push-Ups Run 200 alt. Row 100 20 Push-Ups Run 100 alt. Row 50 10 Push-Ups [/vc_column_text][/vc_column][/vc_row]]]>

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