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 - 3x5 @ 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 3x5 @ 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.