Warm-up
3x
:60 4 way Dead Bugs
20 Russian KB swings
10 Burpees
Strength
Back Squat
5×3
DB Texas Split Squat
5×6
Conditioning
On the street
4rds
10 KB Walking Lunges 53/35
10 Double KB Goblet squat 53/35
W/Vest
Schedule:
Warm-up
3x
:60 4 way Dead Bugs
20 Russian KB swings
10 Burpees
Strength
Back Squat
5×3
DB Texas Split Squat
5×6
Conditioning
On the street
4rds
10 KB Walking Lunges 53/35
10 Double KB Goblet squat 53/35
W/Vest
Schedule:
Warm-up
3x
10 Reverse shrugs on dip bars
10 Deficit Push-ups
:30 pec Door way Stretch
Strength
Slight Incline DB Bench
5×8
then
3x
10 DB Front Raise
10 DB Lat Raise
10 Rear Delt Fly
then
Bench Press 4×7
Then drop 20% and hit max reps
Conditioning
3x in 2 minutes
15 Cal
30 Push-ups
Max reps on sit-ups with remaining time
Schedule:
Warm up
4x
:30 Banded Hamstring Curls
20 Single leg hip bridge
Strength
3x
20 DB Walking Lunge
10 Single Leg DB RDL
then
Back Squat 3×5
Conditioning
5rds
Front squat
9@135, 8@155, 7@175, 6@195, 5@205
10 T2B
Schedule
Warm Up
4x
4 Partner Hamstring Curls
10 Banded Rotational Jacks
Strength
Clean Warm up
3×30
Hang Power Cleans
3×3
Starr Shrugs
3×10
Conditioning
Fight gone Bad Style 60 sec at each spot
3x
Supine Ring Pull-up (feet up)
Pike ups
Elevated Push-ups on bar
Rest