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

Turkish Get-Up 2×2 -without weights 2×1; 2×2; 2×3 -easy weights, focus technique 5×2 Heavy Rest as needed  

C) Conditioning

AMRAP 6 6 Liniensprints 10 Bench Press 60% [/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 Tea Cup Drill / Side 10x Tea Cup Drill / Doublearm 10x Deep Squat Sit Spine Rotation Drill

C) Conditioning – Bench Press

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 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 [/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

10 Rounds for time 4 Liniensprints 10 Sumodeadlifht Highpulls 24/16 5 Tuck-Jumps 5 mins Rest 5 Rounds for time 2x Barbell Complet 40/30 10 Jumping Pull-Ups 6 Pistols (3 each leg) [/vc_column_text][/vc_column][/vc_row]]]>