RESCUE STRENGTH

Tuesday
STRENGTH

Warm Up: 4 Rounds of
8x BB RDLs
8x BB Hi Pulls
8x BB Hang Squat Cleans
8x BB Front Squats
8x Push Ups
Instep Stretch
** Unloaded barbell for warm Up

1) 8 Rounds of
 3x Dead Lift - Increase weight until 3 is ahrd but doable.  As always keep good form.  Once your form is comrimised, your round is done.
Foam Roller (low back and IT Bands)

2) 5 Rounds of
6x KB/DB Floor Press (6R/6L)
6x KB/DB 1 Arm Rows (6R/6L)
Prisoner Stretch
Frog Stretch

3) 5 Rounds of
6x Hang Power Snatch
3x Seated Box Jumps for Max Height
10x Weighted Sit Ups @ 25 lbs


Wednesday
STAMINA

60 Minute Ruck or Hike with 40# pack


Thursday
WORK CAPACITY

Warm Up: 3 Rounds of
200m Run
10x Goblet Squats
10x Push Ups
10x Jump Squats
Instep Stretch
Ultimate Shoulder Stretch

1) 10, 8, 6, 4, 2 Reps for time of
Barbell Front Squat @ 95lbs
Squat Jumps
Pull Ups
Dips

Rest 3 Minutes

2) One 60 yard Shuttle Sprint every 45 seconds for  for 9 Minutes
One shuttle sprint = Sprint 5 Yards and back, sprint 10 yards and back, sprint 15 yards and back

Core Circuit:
4 Rounds of
10x Weighted Situps @ 45lbs
6x Hamstring Pulls
Ab Bridge Complex (30 sec side plank hold, 30 sec prone plank hold, 30 sec opposite side plank hold)

Friday 
STRENGTH

Warm Up: 2 Rounds of
400m Run
4x Ankles to Bar
5x Walking Lunges (5L/5R) unloaded
10 Push Ups
HUG MOBILITY (both sides)


1) Find Push Jerk 1 Rep Max

2) 6 Rounds of
2x Push Jerks @ 85% of 1 RM
2x Hip Swivel Stretch

3) 5 Rounds of
5x Squat Cleans - increase weight until 5 is haed but doable
5x Barbell Roll Outs
Elevated Pigeon Stretch

4) 5 Rounds of
Dumbell Complex @ 25 lbs DBs