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 6 Renegade Man Maker score = weights * reps [/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

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 Rest as needed 5x Tea Cup Drill Double Arm

C) Conditioning – Pull-Ups weighted

7×1 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 Bench Press 12, 10, 8, 20 Deadlifts 3x Max Pull-Ups 3×10 Bent over Bar Row 3×8 Military Press 3×8 pos. Bench Press 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

10 Rounds of 5 Burpees 10 Double Unders alt. 30 Single Unders 10 Front Squats – 50% of Press 5 Push Press – 50% of Press [/vc_column_text][/vc_column][/vc_row]]]>