A – PREP
MACE WORK
Cross Body Top
Cross Body Bottom
Prayer Switch
Arrow
Shield
B – RAMP
X
C – CONDITION
15-20m AMRAP
5 Burpees with double pushup
10 Plyo Lunges
10/8c Bike
3 LR SA KB Gun Sling, Clean (cap53)(cap35)
D – STRENGTH
WEEK 1
STR: 3-6×6, (optional) then either 50% for max reps or 1-3 heavy singles.
HYP: 4-6×8, (optional) then 50% for max reps.
If you want extra cardio, add in 2-4 rounds of Tabata after each lift and follow STR protocol.
E – ASSISTANCE
GPP
3×10 Sledges
3×8 RDL
3×12 Weighted Situps
| ADV UPPER 3×10 Z PRESS 3×12-15 WEIGHTED PUSHUPS 3×15 DB PENDLEY ROW |
ADV LOWER 3×15 FRONT SQUAT (FROM A CLEAN) 3×10 L/R SLDL 3×10 L/R LATERAL BOX STEP LUNGE |
ADV POWER 5×3 BOX JUMP 5×3 MB SLAM BROAD JUMP 5×5 2KB CLEAN |
ADV BACK 3xMax L-PULLUPS 3×15 SHRUGS 3×12 SCAP RETRACTION AND RAISES |