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STRENGTH A) DEADLIFT (BARBELL/TRAPBAR) 4X6 B1) SINGLE ARM KB SNATCH 3X5 EACH ARM B2) DB SHRUGS 3X10 C1) KB STEP UP C2) SPRINTER SIT UP C3) BAND LAT PULL DOWN MAX ROUNDS IN 7 MINS FINISHER D1) REVERSE SLED DRAGS (AS HEAVY AS POSSIBLE) X20 YDS MAX ROUNDS...
STRENGTH A) BEHIND THE NECK OVERHEAD PRESS 4X10 B1) DB SINGLE ARM ROW 3X10 EACH B2)BARBELL UPRIGHT ROW 3X10 C1) BARBELL REVERSE CURL C2) DB SCKULL CRUSHERS C3) MINI BAND 2 WAY RAISE X20 (X10 LATERAL X10 FRONT) MAX ROUNDS IN 7 MINS FINISHER SHUTTLE RUN...
STRENGTH A) KB GOBLET SQUAT X100 @ 1/2 YOUR BODY WEIGHT (EX. IF YOU WEIGH 200LBS USE 100LBS KETTLEBELL) B1) BARBELL BULGARIAN SPLIT SQUAT 3X8 EACH LEG B2) PULL-UPS 3XMAX REPS (BAND PULLDOWN 3X25) C1) DB ROMANIAN DEADLIFT X8 C2)BAND PULL APART X12 C3)...
STRENGTH A) BENCH PRESS 3X6 (ADD 2 WARM UP SETS BEFORE PERFORMING YOUR 3X6) B1) DB BENCH PRESS 3X10 B2) BB PENDLEY BENT OVER ROW 3X10 C1) KB PUSH UP X20 C2) DB 2 WAY RAISE X8 EA C3) BAND OVERHEAD TRICEP EXTENSION X20 FINISHER 1) SHUTTLE RUN x150 YDS 2)...
STRENGTH A) DEAD LIFT 3X6 B1) FRONT SQUAT 3X5 B2) DB SEATED POWER CLEAN 3X10 C1) KB SWINGS X15 C2) KNEES TO CHEST W/ BAND X15 C3) BAND ROW X15 MAX ROUNDS IN 7 MINS FINISHER REVERSE SLED DRAGS X20 YARDS MAX ROUNDS IN 7-10...
