Part A

BOX JUMPS – 30 @ 24″/30″
STRICT PULL UPS – 20
DEFICIT PUSH UPS – 30
You can break this up into any amount of sets and reps you want. The whole goal is just to keep moving and warm up the body and CNS.

Part B

DEADLIFT – 3×5 @ 65% of your most recent 1 rep max
Think about getting explosive off the floor and locking the weight, then bringing it down with a 3 count; really taking advantage of the eccentric load to stretch that posterior chain.
Keep the rest down to 3 minutes.

Part C

Every Minute on the Minute for 10 rounds
Push Up Start – 15yards

Part A

3 Rounds
IRON MAN HOLDS – 30 seconds
SUPERMAN HOLDS – 30 seconds
REVERSE SHRUGS ON DIP BARS – 30 seconds

Part B

CLOSE GRIP BENCH
3×5 @ 65% of your most recent 1 rep max with a 1 second pause on at the bottom of each rep. Rest 90 seconds between sets.

Part C

3 Rounds

SLIGHT INCLINE DB PRESS – 10, can go up in weight each round
BANDED TRICEP EXTENSION – 60 seconds max effort

Part A

2 Rounds
Static Side Pillar Hold RT – 30 seconds
Static Side Pillar Hold LT – 30 seconds
Banded Walk – 10 yards
Banded Reverse Walks – 10 yards
Banded Lateral Walks RT – 10 yards
Banded Lateral Walks LT – 10 yards
Charleston RT – 10 reps
Charleston LT – 10 reps
Rest 60 seconds between sets.

Part B

Press 1RM

Part C

2 Rounds
Strict Press @ 65% of 1RM – 5 reps
Dynamic Push Ups – 10 reps
Strict Press @ 70% of 1RM – 5 reps 90lbs
50 lbs Single Arm DB Press – 30 reps (15 RT/15 LT)
Strict Press @ 75% of 1RM – 5 reps 100lbs
Chest Elevated Push Up on Bar – 20 reps
Rest 3 minutes between sets.

Reload Week

Part A

2 Rounds
Reverse Shrugs on Dip Bars – 10 reps
Pillar to Plank Press Up – 10 reps
Strict Pull Ups – 10 reps

Part B

3 Rounds
Squat 65% ofof 1RM from the Total – 5 reps
Quick Feet: Over Over Back Back – 15 seconds
Squat 70% of 1RM from the Total – 5 reps
Lateral Plyo Skiers – 15 seconds
Squat 75% of 1RM from the Total – 5 reps
Box Jump – 3 boxes
Rest 3 minutes between sets.