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

4 Rounds for Time 5 Handstand Push-Ups 10 Jumping Pull-Ups 15 Jumping Squats scale Handstand Push-Ups score: should be about <4mins rounds[/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

5x Hip Mobility Drill 5x Brezel 10x Squat Mobility Drill 2 Rounds of 3x 3 Position Loaded Front Squat Drill 5x Front Rack to High Ellbow per Side 5x Release Sit High Jumps 5x Frogs Rest as needed

C) Conditioning – Back Squats

5×50%; 3×60%; 1×70% 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

4×10 Sumodeadlift 12, 10, 8, 20 Bent over Bar Row 3x Max Pull-Ups 3×8 Bench Press 3×8 pos. Bench Press 3×8 Rev. Flys 3×20 Back Squats [/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

5 Rounds for time Run 400 alt. Row 250 15 Goblet Squats 24/16 [/vc_column_text][/vc_column][/vc_row]]]>