Physical Training

10-min Warm-Up Squat Therapy Squat Warm-Up Deadlift Warm-up Strength 3 Rounds Alt E2MOM 12 x Deadlifts. (50% of 1 RM) 24 x Med Ball Side Throws (20/14) 1:00min Sled Push (195/125) 24 x Weight Lunges (30/20) 12 x Squats (50% of 1RM) 15 x GHD Sit-ups

Tabata Warm-Up Y.T.W. Shoulder Prehap Cuban Press Use 2.5 to 5lb weights for Warm-up Strength 3 Rounds Alt E2MOM 12 x Barbell Bent-Over Rows 12 x Band Tricep Pull Downs 12 x Barbell Snatch-Grip High-Pulls 12 x Strict Pull-Ups 12 x Barbell Press (50% of 1RM) 45ft Sled Pull (165lb / 95lb)

REST DAY Everybody needs a day of rest. Enjoy it!

REST DAY Everybody needs a day of rest. Enjoy it!

Conditioning 21 – 15 – 9 Toes to Bar Med Ball Over Shoulder (80/50) Conditioning Basketball

8 min Warm-Up Bench Press Lunges Strength 3 Rounds Alt E2MOM 15 x Glute Bridges (185/135) 30 x Air Lunges 15 x GHD Back Extensions 3 Rounds Alt E2MOM 15 x Reverse Hyper 15 x Bench Press. (47% of 1RM) 15 x Tricep Pull Downs

Skill Development 8 Min EMOM Handstand Practice Conditioning 36 min Alt Intervals 5 min Work: 1 min Rest C2 Row C2 Bike or Runner C2 Ski Moderate Pacing

8min Warm-Up Squat Therapy Squat Warm-Up Warm-up Lower Back Strength 3 Rounds Alt E2MOM 15 x RDL. (50/30) 15 x Med Ball Under Hand Throws (20/14) 1:15min Sled Push (145/95) 30 x Alt High-Knee Box Step-Ups 15 x Squats (45% of 1RM) 15 x GHD Sit-ups Recover bike with remaining time between rounds

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.