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 Jumps 10 OTM 2x Box Squats – 50%

C) Conditioning

5 Rounds for time 5 (jumping) Pull-Ups 10 Push-Ups 15 Airsquats scale: Use jumping Pull-Ups pace: Should about 1 min per Round[/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 Hip Mobility Drill 6x Brezel 10x Squat Mobility Drill 2 Rounds of 3x 3 Position Loaded Front Squat Drill 5x Front Rack to High Ellbow per side 5x Release Sit High Jumps 5x Frogs Rest as needed

C) Conditioning – Back Squats

5x 50%; 3x 60; 1x 70%; 5×3 85%+; 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 3×10 Military Press 3×10 Positive Bench Press 3×8 Bent over Bar Row 4xMax Pull-Ups 2×8 Seitheben 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

AMRAP 30 Run 400m OR Row 250m 10 Push-Ups Run 400m OR Row 150m 10 Airsquats Run 100m OR Row 50 10 Burpees [/vc_column_text][/vc_column][/vc_row]]]>

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