WARM-UP
3 ROUNDS
10 PVC Pass Thrus
10/10 Around the Worlds
10 Tempo Air Squats (3111)
Into…
3 ROUNDS
10 PVC Overhead Squats
10 Alt. Samson Lunges
10 Bootstrappers
SKILL
3 SETS FOR QUALITY
5 Tempo Overhead Squat (3131) (45/35)|(35/15)
10 Alt. Cossack Squat
WORKOUT
4 SETS FOR QUALITY
10/10 Bulgarian Split Squats (53/35)|(35/26)
1:00 Crossbody Hold (:30 each side)*
10 DBL KB Tempo Front Squats (30X1)
1:00 DBL KB Front Rack Hold
-Rest 1:00 b/t Sets-
*For the CB Hold, one arm in KB
OH Hold at extension while the
other holds in Farmer's Hold.
Switch position at :30 mark.
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - DB Deadlift
MOVT 2 - Burpees
*Both movements = 1 Set
PUSH x PULL STRENGTH
3 SETS ON A 15:00 CLOCK...
20 DB Death Marches
10 Lunge + Lunge + Bent Over
Row**
**1 rep = Lunge (R) + Lunge (L) +
DB Bent Over Row
PUSH x PULL WORKOUT
EVERY 3:00 FOR 5 SETS
28 Jumping Lunges
14 Alt DB Hang Power Snatch
Boot Camp
2 Rounds
3 Minutes per station
1 Min Rest between Sations
Station 1
Run 100M
10 DB Push Press
Station 2
Run 100M
10 Jump Squats
Station 3
Run 100M
10 Situps
Station 4
Run 100M
10 Holllow Rocks