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

EMOM 10
odd: 3 Front Squats, 3 Press
even: 4 Thruster
take easy weights – focus technique

EMOM 5
3x Heavy Thruster

use a rack to start in front rack position

C) Conditioning

5 Rounds for time
5 (jumping) Pull-Ups
10 Push-Ups
15 Airsquats

scale: Use jumping Pull-Ups
pace: Should be about 1 min per Round

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 Deep Squat Sit Spine Rotation Drill
10x Brezel

3 Rounds of
5x Tea Cup Drill per Side
3×3 easy weighted MedBall Pull-to-Press
3×3 easy weighted MedBall Locked Pull-to-Press
3x Dead Hang Shoulder Pulls

C) Conditioning – Military Press

5x 50%; 3x 60; 1x 70%;

5×3 85%+; rest as needed

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
3x Max Pull-Ups
2x Max Chin-Ups
3×15 Bench Press + Max Push-Ups (Super Set)
3x Max Dips
3×8 Rev. Flys

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

Buy In
25 Jumping Pull-Ups

AMRAP 15
60 Single Unders OR 20 Double Under
5 Back Squats 80%
10 Tuck Jumps

Buy Out
25 Burpees