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 EMOM
2x Box Squats 50%

C) Conditioning

3 Rounds for time
5 Overhead Squats
10 Push-Ups
15 Jumping Pull-Ups

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
5x Squat Mobility Drill
10x Burpee Dog Drill

3 Rounds of take easy weights
5 Good Morning Deadlifts
5 Hip Thrusts
2 Hang High Pulls Rest as needed

C) Conditioning – Deadlifts

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 Bench Press
12, 10, 8, 20 Military Press
4×20 (walking) Lunges
4×10 Bent over Bar Row
2×7 Pull-Ups (weighted)
2×7 Dips (weighted)
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

7 Rounds of
6 Liniensprints
10 Tuck Jumps
5 Scotty Bobs