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

2×2 Turkish Get-Up No Weight – focus the movement
2×1; 2×2; 2×3 Turkish Get-Up – take easy weights, focus technique, dumbbells also possible
5×2 Heavy Turkish Get-Up
Rest as needed

C) Conditioning

AMRAP8
5 Pull-Ups
10 Push-Ups
15 Airsquats

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 Tea Cup Drill per Side
10x Tea Cup Drill Double Arm
10x Deep Squat Sit Spine Rotation Drill

C) Conditioning – Bench Press

5×50%
3×60%
1×70%
10×2 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

5×10 Front Squats
12, 10, 8, 20 Stiffleg Deadlifts
3xMax Pull-Ups
2xMax Chin-Ups
3×15 Bench Press
3xMax Dips
3×6 Military Press
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

10 Rounds of
5 Thrusters 40/20
5 Burpees
Rest 30 sec