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

4 Rounds for time 
3 Deadlifts 80%
10 Burpees

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 – Weighted Pull-Ups

10×2 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 Front Squats
3×20 (walking Lunges)
4xMax Pull-Ups
4xMax Dips
3×10 Bench 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

3 Rounds of
50 Box Jumps / Step Ups
25 Burpees over the Bar
10 Back Squats 75%