RESCUE STRENGTH

Monday 
WORK CAPACITY




Warm Up: 4 Rounds of 
Leg Blaster (mini):
10x Air Squats
10x In-place lunges (5/5)
10x Jumping lunges (5/5)
5x Jump Squats
Plus...
10x Push Ups
10 Sit Ups
Instep Stretch


1) Find Bench Press 1 Rep Max


2) 6 Rounds of 
2x Bench Press @ 85% of 1 RM
5x Inverted Rows
2x Y&L Shoulder Mobility


3.) 8 Rounds of 
DB Complex @ 25lbs...every 2 minutes for 16 minutes


4.) 4 Rounds of 
60 Sec Ab Bridge Complex
10x Back Extensions
10x KB Slasher to HALOS @ 16kg


Tuesday
Stamina


45 minute run.  Pace is moderate...comfortable, but not easy




Wednesday
Strength/Work Capacity


Warm Up: 4 Rounds of 
5x PVC Shoulder Dislocated
10x PVC Snatch Grip RDL
10x PVC Hang Squat Snatch
10x PVC Overhead Squat 
3x Squat To Stand
Foam Roller- Low back


1) 8 Rounds of 
3x Overhead Squat - Increase weight until 3 is hard but doable
1/2 HUG Mobility


2) 6 rounds of 
5x Dead Lift - increase weight until 5 is hard but doable
5x Squat Jumps
Instep Stretch


3) 5 rounds for time of 
5 Pull Ups
10 Dips
5 Clapping Push Ups
15 Sit Ups


Thursday
Work Capacity


Warm Up: 4 Rounds of 
200m Run
10 Walking Lunges (5L/5R)
5 Burpees


1) 2 Rounds of 
800m Sprint
rest 1 minute


2) 400m Sprint every 2 minutes for 8 minutes


Rest 3 Minutes


3) 200m Sprint every minute for 5 minutes


Rest 3 Minutes


4) 100m Sprint every 45 seconds for 6 minutes


5) 4 Rounds of 
5x Ankles to Bar
8x Glute Ham Raises
1/2 HAM Mobility




Friday
STAMINA


Perform the following for 50 Minutes:


400m Run
Barbell Complex @ 95lbs
20 Step Ups (10L/10R)
10 Weighted Sit ups @ 45lbs