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 on Squat technique and Glute activation
10x Monkey Squat Mobility Drill
5x Squat Execution Drill
5x Front Rack to High Ellbow per Side
5x Loaded Ancle Drill
rest as needed

3 Rounds of
3x Box Squats 50%
3x Sit Release High Jumps
5x Hip Thrusts

C) Conditioning

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

5x Squat Mobility Drill
10x Hip Mobility Drill 10x Burpee Dog Drill

3 Rounds of
5 Good Morning Deadlifts
5 Hip Thrusts
3 Hang High Pulls
Rest as needed

C) Conditioning – Deadlifts

2×3 50%
5x 75%
3x 85%
RMx 95%

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

4×15 Back Squats
3×8 Military Press
3×8 Bench Press
3×8 Pos. Flys
2x AMRAP unbroke Push-Ups
3xAMRAP unbroken Dips
2×10 French Press
2xAMRAP enges Bankdrücken
Work without muscle failure – ohne Muskelversagen arbeiten!

Day 4

A) Warmup

3 Rounds of
1 Mobility Drill
1 Squat Mobility Drill
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 Bob Complex