High Box Jumps – 10 sets, 2 reps
Dynamic Squat w/ssb into low foam
@bar – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@225- 12 sets, 3 reps
Military Press @95 – 12 sets, 3 reps
- Superset w/GHR – 4 sets, 12 reps
Dips (modified w/dip handles at waist) – 3 sets, 25 reps
- Superset w/pull downs, red band – 5 sets, 25 reps
Run 1600M
Prowler Pushes @90 X 40yds – 10 sets, 2 reps (800yds total)
Chest Supported Rows @50 – 3 sets, 15 reps
Pull Aparts w/red band – 100 reps (25, 25, 25, 25)
Blast Strap Pullups – 10 sets, 10 reps
BB Curls @75 – 5 sets, 5 reps
Sledge drag @70 – 800M
Squat (w/safety bar)
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@185 – 1 set, 5 reps
@225 – 1 set, 5 reps
@275 – 1 set, 5 reps
@135 (w/@40 in chains) – 1 set, 5 reps
@135 (w/@80 in chains) – 1 set, 5 reps
KBS @53 – 5 sets, 15 reps
DE Bench (w/red bands doubled)
@bar – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@155 – 1 set, 3 reps …maxed
Triceps “Hell” (narrow grip, @25 + 6 X @10 to start)
@155 – 1 set, amrap ~12
@135 – 1 set, amrap ~3
@115 – 1 set, amrap ~2
@95 – 1 set, amrap ~8
Run 1600M
Jump Rope 90sec on / 60sec off – 12 reps
Shoulder Horn Rotations @15 – 5 sets, 15 reps
Lateral Raises @7.5 – 5 sets, 15 reps
Elbow Strap Shoulder Contractions (this is done in place of chin ups) – 5 sets, 10 reps
– Superset BB Curls @75
BB Shrugs @405 – 5 sets, 10 reps
Good Mornings to 3RM
@bar – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@135 + @40 in chains – 1 set, 3 reps
@185 + @80 in chains – 1 set, 3 reps
@225 + @100 in chains – 1 set, 3 reps
@255 + @120 in chains – 1 set, 2 reps …max
Bench w/3B to 3RM
@bar – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@185 – 1 set, 3 reps
@225 – 1 set, 3 reps
@255 – 1 set, 3 reps
@275 – 1 set, 3 reps …max
Burdick DB Rows*
@75 – 1 set, 15 reps
@75 – 1 set, 12 reps
@75 – 1 set, 11 reps
*Burdick DB Rows = AMRAP with non-dominant arm, then match that with dominant arm
Pull aparts w/red band – 150 reps
Shoulder horn rotations @15 – 10 sets, 5 reps
Lateral pulldowns w/pause on chest @110 – 10 sets, 5 reps
BB Curl @105 – 5 sets, 10 reps
DB Alternating curls @30 – 5 sets, 10 reps
Concentration curls @20 – 5 sets, 15 reps
Skip rope 1min on / 1 min off – 10 reps
Deadlift to 3RM
– Super set GHR 4 sets, 10 reps
– Super set KBS @44 4 sets, 15 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@185 – 1 set, 3 reps
@225 – 1 set, 3 reps
@275 – 1 set, 3 reps
@315 – 1 set, 3 reps
@345 – 1 set, 3 reps
@365 – 1 set, 3 reps
@400 – 1 set, 1 rep …failed
Shoulder press to 3RM
@45 – 1 set, 5 reps
@65 – 1 set, 5 reps
@85 – 1 set, 3 reps
@105 – 1 set, 3 reps
@110 – 1 set, 2 reps …failed
Y’s & T’s @5 – 4 sets, 15 reps of each
Sledge drag @270 – 1600M
Knees to Elbows – 5 sets, 15 reps
Concept II Row – 3000M
Prowler Push @90 – 15 sets, 1 rep of 40yds
There was a Farmer Walk, but didn’t have time to do this…
DE Bench w/@80 in chains
@bar – 1 set, 5 reps
@95 – 1 set, 3 reps
@115 – 12 sets, 3 reps
– Super set with BB Curls @95 – 5 reps
BB Rows @95 – 5 sets, 15 reps
– Super set with Shoulder Raises @7.5 – 15 reps
DB Shoulder press @30 – 5 sets, 10 reps
– Super set with Triceps Pulldowns @120 – 10 reps
Run 1600M
Sprints – 20yds, 10 reps
Sand bag carry (hugging) @25 – 1600M
Backward sledge drag @180 – 20yds, 10 reps
Suspended Straight Leg Raises – 3 sets, 20 reps
Windshield wipers – 3 sets, 10 reps
