DAY 33

REST

DAY 32

40 YARD SPRINT X 12
2 ROUNDS
PLANK W/KNEE TUCK X 15/15
SIDE PLANK W/ KNEE TUCK X 12/12

DAY 31

7 MINUTES OF
95LBS OVERHEAD PRESS TOTAL OF 37 REPS
165LBS BB BENT OVER ROWS TOTAL OF 39 REPS

7 MINUTES OF
40LBS DB SPLIT SQUAT TOTAL OF 26 REPS
BW PULL-UPS TOTAL OF 16 REPS

7 MINUTES OF
225LBS DEADLIFTS TOTAL OF 24 REPS
175LBS BB INCLINED PRESS TOTAL OF 22 REPS

DAY 30

1A) 40 yard sprint @ 80% max speed x 16 Walk Back Is Rest

DAY 29

1A) Barbell High Pulls 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 4 x 10
3C) Feet Elevated Plank Hold x 30-60 secs

DAY 29

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 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