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

Front Squat technique and Gute 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 weighted Thrusts 3x Sit Release High Jumps 10 OTM 2x Box Squats 50%

C) Conditioning

3 Rounds for time 5 Barbell Complex 60% of 1RM Front Squat Max Unbroken Push-Ups Rest 30 secs scale: First Rest more; Second decrease weights[/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

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

C) Conditioning – Deadlift

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

4×10 Stiffleg Deadlift 12, 10, 8, 20 Military Press 3×10 Bench Press 3×8 Bent over Bar Row 4x Max Pull-Ups 3x Max Dips 2×8 Seitheben 3×8 Rev. Flys[/vc_column_text][/vc_column][vc_column width="1/2"][vc_column_text]

Day 4

A) Warmup

3 Rounds of Mobility Drill Squat Mobility Drill 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 15 Row 5 mins Rest AMRAP 15 Row 125 5 Goblet Squats 24/16 [/vc_column_text][/vc_column][/vc_row]]]>

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