Contact for individualized strength, conditioning, nutrition, mobility programming.
A. Tgu x3/3
B. Trap bar deadlift
3x3 working sets. Pyramid the loads on working sets.
315x3, 335x3, 355x3
*no failed reps. Be a pro. Leave 2-3 left in tank
C. Dbl kb front squat 3x6-8
C. Db floor press 3x10-12
C. Kb Swing 3x20
D. Plank series x10sec (3 sets hardstyle regular f/ elbows - 3 sets side elbow plank)
A. Aerobic capacity work
-10min cardio of choice (convo pace)… then jump off and do 5 pump stretch, 10 bw squats, leopard crawl forward x5yd am backward x5yd. Then back to cardio of choice for 10min. Repeat for 3 to 5 total rounds
B. Work on your body. Mobility, breathing, stretching, recovering.
A. 8 rounds - 2min rest
-chin up x2-5 (weight if needed) (regression if needed)
-prowler March heavy x20yds
B. 4 rounds - 3min rest between rounds
-Db judo swings x10/10
-band speed pulldowns f/ seated on floor x20sec
-battling ropes arms only x20sec
C. Single arm kb farmers walk 3x30sec each side
8x 15sec sprints - 2:30 rest.
Warm up with 10min aerobic work - cool down with 10min aerobic work
A. Weighted Ruck 1.5mile
Time your 1.5mile ruck
Eat.. Fuel yourselves. 15x your bw daily no matter what! Real food, if it runs - flies - swims, and or came from the earth then consume it., Out sleep your competition,