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

AMRAP 5 5 Bench Press 70% 10 Push-Ups 10 Tuck Jumps scale: Push-Ups on knees, decrease weights score: should be about 5+ rounds[/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

15x Spine rotation wave both sides 3 Rounds of 20 sec 2-Arm Dead Hang 10 sec 1-Arm Dead Hang 10 sec Pulled 2 Arm Dead Hang 5 sec Pulled 1 Arm Dead Hang 2x Downfacing Dog to elevated Plank Routine Rest as needed

C) Conditioning – Heavy Pull-Ups

5×3; 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

5×10 Front Squats 12, 10, 8, 20 Stiffleg Deadlifts 3x Max Pull-Ups 2x Max Chin-Ups 3×5 Bench Press 3x Max Dips 3×6 Military Press 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 for Time 15 Dumbbell Front Squats 5 Scotty Bob (alternative 5 Push-Ups, 5 Dumbbell Rows) Rest 5 mins 5 Rounds for Time 6 Sumodeadlift-Highpulls 24/16 6 Liniensprints (ca. 7m) Buy Out 25 Burpees[/vc_column_text][/vc_column][/vc_row]]]>

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