RESCUE STRENGTH

MONDAY 
STRENGTH

Warm Up: 4 Rounds of
Barbell Complex
6x Sit Ups
Instep Stretch

1) 8 Rounds of
3x Squat Clean
1/2 HUG Mobility

2) 5 Rounds of
Dead Lift - increase weight until 6 is ahrd but doable
3x Lunge Jumps (3L/3R)
10x Weighted Sit Ups @ 25lbs

3) 5 Rounds of
10x Bench Press
6x Pull Ups
3x Shoulder Sweep


TUESDAY 
WORK CAPACITY

Warm Up: 3 Rounds of
8x Walking Lunges (8L/8R)
8x KB Swings @ 16kg
8x Goblet Squat
8x Push Ups

12 Rounds of
12x KB Swings @ 24kg
12x Box Jumps
12x Ball Slams
12x Sit Ups (unloaded)

4 Rounds of
8x Ankels to Bar
8x Glute Ham Riase
30/30/30 Ab Bridge Complex


WEDNESDAY
STAMINA

45 Minutes - Run at Moderate Pace.  Heart Rate @ 75% of Max Heart Rate (220 -age)


THURSDAY
WORK CAPACITY

Warn Up: 3 Rounds of
200m  Run
10x Hang Squat Snatch
10x Overhead Squat at PVC pipe
5x Shoulder Dislocates

1) Perform the following every 1:30 for 30 Minutes of
5x The Exercise (Hang Squat Snatch + Overhead Squat ) @ 65lbs
1x Suicide Sprint  One Suicide Sprint = Sprint 5 Yards and back, sprint 10 yards and back, sprint 15 yards and back

2) 5 Rounds of
6x Barbell Roll Outs (or ab wheel)
6x Back Extention with 25lbs
10x Plank Walk UP (10L/10R)
Instep Stretch
Frog Stretch

FRIDAY 
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) Find Front Squat 1 RM


2) 6 Rounds of 
2x Front Squat @85% of 1 RM
Hip Swivel Stretch


3) 5 Rounds of 
6x T-Bar Row Increase weight until 6 is hard but doable
6x Weighted DIps - increase weight until 6 is hard but doable
Ultimate Shoulder Stretch


4) 5 Rounds 
10x KB Swings @ 32kg
immediately into....
6x Jingle Jangles
Pigeon Stretch