RESCUE STRENGTH

UNLOAD WEEK 


Monday 
Warm Up: 4 Rounds
200m Run
10x DB RDLs @30lbs
200m Run
10x KB Swings @ 20kg
200m Run
15x Strict Push Ups
Instep Stretch

1) 10 Rounds of
10x Air Squats
5x In Place Lunges 5L/5R
5x Lunge Jumps 5L/5R
10x Jump Squats
10x Strict Push Ups
10x Sit Ups
***This is a Grind...Not for time!

2) 4 Rounds of
3/3/3 Toe Touch Complex
3x Shoulder Sweep 3L/3R
1/2 HAM Mobility

TUESDAY
Warm Up: 1 Mile Run

1) 10,9,8,7,6,5,4,3,2,1 reps of
Inverted Row
Ankles to Bar
DB kneeling curl to press @ 20lbs
Ball Slams
Dips
Burpees
***This is a Grind...Not for time!

2) 4 Rounds of
8x Slasher to HALOS 8/8
8x KB/DB 1 Arm sit ups 8/8
8x KB/DB 1 Leg Dead Lift 8/8

WEDNESDAY
TOTAL REST

THURSDAY
Warm Up: 3 Rounds of
Barbell Complex @ 75lbs
Prisoner Stretch

1) 5 rounds of
3x Curtis P - increase weight each round until 3 is hard but doable
1/2 HUG Mobility

2) 5 Rounds of
3x DB Front Squat - increase weight each round until 3 is hard but doable
3x Shoulder Sweeps 3/3

3) 5 Rounds of
3x Weighted Pull Ups - increase weight each round until 3 is hard but doable
3x Squat to Stand


FRIDAY
45 minutes Run, Hike, Stair Climb at Threshold Pace (As fast as possible without straining)