Fitness

Tabata Warm-Up Y.T.W. Shoulder Prehap Cuban Press Use 2.5 to 5lb weights for Warm-up Strength 3 Rounds Alt E2MOM 15 x DB Upright Rows 15 x DB Press 15 x Band Face Pulls 15 x DB Curls 1:15 min x Trap Bar Carry (95lb) 15 x DB Bench Press Use 50% of 1RM divided by…

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

Conditioning Basketball

5 min Warm-up Shoulder Strength 15 min Alt EMOM 8 – 10 Pull-ups Rest 8 – 10 Hand Stand Push-ups Conditioning For Time (20min Cap) 21 – 15 – 9 Assault Bike KB Swings (53/35) 400m Run 30 Wall Balls (20/14) 10 Burpees 21 – 15 – 9 Assault Bike KB Swings (53/35)

Warm-up Running Warm-up Conditioning 3.1 Mile Assault Bike Run 1 Mile 2000m Row Run 1 Mile

12 min Cardio Interval 2 min Ski Erg 2 min Rest Clean Warm-up 10 Min EMOM Warm Cleans to 80-85% Conditioning 18 Min E3MOM :20 Max Assault Bike 1 x Power Clean (80- 85%)

Conditioning 8 mile ruck Carry what weight you want

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.