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LOWER BODY STRENGTH A] 14 BACK SQUATS + 7 FRONT SQUATS X 4 SETS B1] BARBELL FRONT RACK REVERSE LUNGE 4X6 B2] DUMBBELL ROMANIAN DEADLIFT 4X10 C1] SINGLE LEG SQUAT 4X5 EACH LEG C2] PULL-UPS 4X10 FINISHER AS MANY ROUNDS AS POSSIBLE IN 10 MINS OF: 10 CALS ASSAULT BIKE 10...
POSTERIOR CHAIN STRENGTH A] DEADLIFT 3X10 + 1X MAX REPS B1] SINGLE ARM LANDMINE ROW 4X8 EACH ARM B2] BAND PULL-APARTS W/ 5 SEC HOLD 4X10 C1] WEIGHTED BACK EXTENSIONS 4X10 C2] SINGLE ARM STRAIGHT ARM LAT PULLDOWN 4X10 EACH ARM FINISHER AS MANY ROUNDS AS...
UPPER BODY STRENGTH A] BENCH PRESS 3X10 + 1XMAX REPS B1] LATERAL RAISE 4X21 (7 LOW REPS,7 HIGH REPS, 7 FULL RANGE OF MOTION REPS) B2] BAND HIGH PULLS 4X12 C1] BRADFORD PRESS 4X8 C2] FRONT RAISE 4X12 FINISHER IN 10 MINS COMPLETE THE FOLLOWING: 5 ROUNDS 15...
LOWER BODY STRENGTH A] BACK SQUAT 3X10 + 1XMAX REPS B1] DB STEP-UPS 4X8 EACH LEG B2] BAND LATERAL SIDE STEPS 4X20 (20 YDS LEFT, 20 YDS RIGHT) C1] HANGING L-SIT 4X :15 SEC HOLD C2] SINGLE ARM DUMBBELL SQUAT 4X8 EACH SIDE FINISHER PARTNER WORK (PARTNER 1...
UPPER BODY STRENGTH A1] BARBELL PUSH-UPS 1X MAX REPS, 3X HALF OF YOUR MAX REPS A2] INVERTED ROW 4X10 B1] ALTERNATING DUMBBELL BENCH PRESS 4X12 B2] DUMBBELL FLY 4X12 B3] BAND PRESSDOWN 4X20 B4] ASSAULT BIKE 4X:30 SECS FINISHER AS MANY ROUNDS AS POSSIBLE IN 10...
