DAY 28

1A) 40 yard sprint @ 80% max speed x 16
Walk Back Is Rest
2A) Core Circuit x 3 rounds
a) Plank Knee Tucks x 15 / side
b) Side Plank w/ Knee Tuck x 12 / side
c) Full V-Seat x 15 60 secs

DAY 27

1A) Barbell High Pulls 5 x 5
2A) Barbell CG Bench 4 x 10
2B) 1A Bent Db Row 4 x 8/arm
3A) Barbel SDLHP 3 x 12
3B) Full Burpee 3 x 10
3C) Feet Elevated Plank Hold x 30-60 secs

DAY 26

REST

DAY 25

1A) Barbell Front Squat 4 x 8
1B) Box Jump OR Vert Jump 4 x 8
2A) Barbell Push Press 4 x 5-8
2B)Weighted Pull Ups / Feet Elevated Rows
4 x 5-8 / submax for rows
3A) DB Drop Lunge 3 x 10 / leg
3B) Db Cheat Curls 3 x 15
4A) Pike Press OR HSPU 2 x sub
4B) DB Farmer Walks 2 x max distance

DAY 24

1A) Barbell Complex x 3-5 rounds
a) Barbell Deadlift x 5
b) Barbell Snatch x 5
c) Barbell Military x 5
d) Barbell Back Squat x 5
e) Barbell Drop Lunge x 5

DAY 23

60 YARD SPRINT X 12

DAY 22

1A) Barbell Deadlifts 4 sets x 8 reps
1B) Standing DB OH Press 4 x 8 reps
2A) Push Ups off of DB's 3 x sub
2B) Pull Ups OR Recline Rows 3 x sub
3A) E.M.O.T.M. x 6 mins
a) Db Squat Clean Press x 5 reps
b) Burpee x 5 reps

DAY 21

REST

DAY 20

10 MINUTES OF
185LBS BENCH PRESS 39 REPS
BW PULL-UPS 40 REPS

10 MINUTES OF
65LBS DB BENT OVER ROWS 54 REPS
BW DIPS 54 REPS

DB CURLS 5X5-8

DAY 19

REST

DAY 18

1A) Barbell Front Squat 4 x 8
1B) Box Jump OR Vert Jump 4 x 8
2A) Barbell Push Press 4 x 5-8
2B)Weighted Pull Ups 4 x 5-8
3A) DB Drop Lunge 3 x 10 / leg
3B) Db Cheat Curls 3 x 15
4A) Pike Press OR HSPU 2 x sub
4B) DB Farmer Walks 2 x max distance

DAY 17

1A) Barbell Power Cleans 5 x 5
1B) Hanging Leg Raises 5 x 8-15
2A) Barbell CG Bench 4 x 10
2B) 1A Bent Db Row 4 x 8/arm
3A) Barbel SDLHP 4 x 12
3B) Full Burpee 3 x 10
3C) Feet Elevated Plank Hold x 30-60 secs

DAY 16

REST

DAY 15

6 ROUNDS OF
225LBS DEADLIFTS TOTAL OF 32 REPS
110LBS BARBELL CLEAN AND PRESS TOTAL OF 26 REPS
185LBS BARBELL BENT OVER ROWS TOTAL OF 26 REPS
20LBS GHD TOTAL OF 24 REPS
THEN
30 YARD SPRINT X 6

DAY 14

REST

DAY 13

6 ROUNDS OF
CHINUPS 31 REPS
45LBS GOBLET LUNGES 46 REPS
185LBS RDL 47 REPS
140LBS SEATED ROWS 45 REPS
THEN
95LBS BARBELL CURLS 4 X 5-7
40 YARD SPRINT X 6

DAY 12

REST

DAY 11

10 MINUTES OF
205LBS BACK SQUATS TOTAL OF 37 REPS
BW PUSH-UPS TOTAL OF 72 REPS
THEN
SPRINT 40 YARD X 7

DAY 10

95LBS MILITARY PRESS TOTAL OF REPS 45
235LBS TRAP BAR DEADLIFTS TOTAL OF REPS 45
THEN
PROWLER PUSH 20 ON 20 OFF FOR 5 MINUTES

DAY 9

10 MINUTES OF
195LBS BENCH PRESS TOTAL OF REPS 30
225LBS BENTOVER ROWS TOTAL OF REPS 38

5 MINUTES OF
BW PULL-UPS TOTAL OF REPS 15
BW DIPS TOTAL OF REPS 26

SPRINT 40 YARD X 15

DAY 7 AND 8

REST

DAY 6

REST

DAY 5

10 MINUTES OF
105LBS HIGH PULLS TOTAL OF 51 REPS
BW PUSH-UPS TOTAL OF 95 REPS
THEN
15 SETS OF 30 YARD SPRINT

DAY 4

REST

DAY 3

10 MINUTES OF
95LBS MILITARY PRESS TOTAL OF 51 REPS
235LBS TRAP BAR DEADLIFTS TOTAL OF 51 REPS
THEN
20 YARD SPRINT X 15

DAY 2

10 MINUTES OF
PULL-UPS TOTAL REPS 40
DIPS TOTAL REPS 43
THEN
2 ROUNDS OF
180LBS PROWLER PUSH 75 ft
180LBS PROWLER DRAG 75 ft

DAY 1

10 MINUTES OF
195LBS BENCH PRESS TOTAL OF 30 REPS
205LBS SQUATS TOTAL OF 38 REPS

REST 5 MINUTES

20 YARD SPRINT X 10