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

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 EMOM 2x Box Squats 50%

C) Conditioning

Leg Lactate Complex 3 Rounds of 20sec Touch Jump Touch 20sec Tuck Hold 20sec Bag Hop 20sec Tuck Hold 20sec Thruster 15/10 60sec Rest [/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 5x Brezel 10x Squat Mobility Drill 2 Rounds of 3x 3-Position Loaded Front Squat Drill 5x Front Rack to High Ellbow per side 5x Sit Release High Jumps 5x Frogs Rest as needed

C) Conditioning – Back Squats

5×50% 3×60% 1×70% 10×2 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

4×10 Military Press 12, 10, 8, 20 Back Squats 3xMax Pull-Ups 2xMax Chin-Ups 3×15 Bench Press + Max Push-Ups 3xMax Dips 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

5 Rounds of 1min Row 1min Sumodeadlift Highpulls 1min Push-Ups 1min Box Jumps 1min Rest [/vc_column_text][/vc_column][/vc_row]]]>

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