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

EMOM 10 odd: 3 Front Squats, 3 Press even: 4 Thruster take easy weights – focus technique EMOM 5 3x Heavy Thruster use a rack to start in front rack position

C) Conditioning

5 Rounds for time 5 (jumping) Pull-Ups 10 Push-Ups 15 Airsquats scale: Use jumping Pull-Ups pace: Should be about 1 min per Round[/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

10x Deep Squat Sit Spine Rotation Drill 10x Brezel 3 Rounds of 5x Tea Cup Drill per Side 3×3 easy weighted MedBall Pull-to-Press 3×3 easy weighted MedBall Locked Pull-to-Press 3x Dead Hang Shoulder Pulls

C) Conditioning – Military Press

5x 50%; 3x 60; 1x 70%; 5×3 85%+; 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

4×10 Military Press 12, 10, 8, 20 Back Squats 3x Max Pull-Ups 2x Max Chin-Ups 3×15 Bench Press + Max Push-Ups (Super Set) 3x Max Dips 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

Buy In 25 Jumping Pull-Ups AMRAP 15 60 Single Unders OR 20 Double Under 5 Back Squats 80% 10 Tuck Jumps Buy Out 25 Burpees [/vc_column_text][/vc_column][/vc_row]]]>