MONDAY STRENGTH
Warm Up: 4 Rounds of
8x RDLs
8x Hang Power Clean
8x Front Squat
8x Push Press
8x Jump Squats
Instep Stretch

1) Find Squat Clean and Push Press 1 Rep Max

2) 5 Rounds of
2x Squat Clean and Push Press @ 85% of 1 RM
HUG Mobility - Both legs each round

3) 5 Rounds of
6x Dead Lift - increase weight until 6 is hard but doable
3x Lunge Jumps 3L/3R
8x GHD Sit Ups (sit ups on the back extension exercise piece)

4) 5 Rounds of
10x Bench Press - increase weight each round until 10 is hard but doable
6x Pull Ups
Frog Stretch - Look under HAM mobility for description of Frog Stretch


TUESDAY WORK CAPACITY
Warm Up: 3 Rounds of
200m Run
6 Jump Squats
6 Walking Lunges with 25lbs DBs
6 Push Ups
6 Sit Ups

1) Perform the following every minute for 10 minutes.  Any extra time before the next round is your rest.  The faster you go, the more rest you'll have:
4x Jingle Jangles
4x Burpees
4x MB Front Squat (Perform a front squat holding a 30lbs medicine ball)
4x Ball Slams

Rest 3 Minutes

2) For 10 minutes perform the following:
400m Run
5x 1-Arm overhead walking lunges with 25lb DB/KB (5L/5R) alternate the arm extended with the weight
10x Sit Ups

3) 4 Rounds of
1/2 HAM Mobility
10x Poor Man's Leg Curl
5x Kneeling Keg lift 5L/5R (use a 40# sandbag or 45lb weight plate)
60 sec Ab Bridge Complex (20 sec side plank hold, 20 sec middle, 20 sec other side plank hold)


WEDNESDAY STRENGTH
Warm Up: 4 Rounds of
Barbell Complex @ 75lbs
Instep Stretch

1) 8 Rounds of
3x 1 leg Back Squat - increase weight rapidly until 3 is hard but doable
Prisoner Stretch (see HUG Mobility if you are unfamiliar)

2) 5 Rounds of
6x Seated DB/KB Military Press - increase weight each round until 6 is hard but doable
6x DB/KB 1 Arm Row - Increase weight each round until 6 is hard but doable
5x Standing Russian Twists 5L/5R

3) 5 Rounds of
Dumbbell Complex
HUG Mobility (both legs each round)

*** The Dumbbell Complex at the end will be a kick in the junk- fair warning!

THURSDAY STAMINA
45 Minute  RUN...no hiking on this one, just go run.


FRIDAY STRENGTH
Warm Up: 4 Rounds of
Barbell Complex - increase weight each round (note your finishing weight)
3/3/3 Toe Touch Complex

1) FInd Bench Press 1 Rep Max

2) 6 round of
2 Bench Press @ 85% of 1 RM
3x Squat to Stand

3) 5 rounds of
4x THE EXERCISE (hand squat snatch + overhead squat) - increase weight until 4 is hard but doable
6x Inverted Row
In Step Stretch

4) 5 Rounds of
8x Dead Lift - increase weight each round
4x Jingle Jangles
Prisoner Stretch