Programs

TRAINING DAY 1

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ACTIVATION

A1. PREP 3X6-8

A2. PREP 3X6-8

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STRENGTH

1A. HEAVY HINGE 4X6-8

1B. HEAVY PRESS 4X6-8

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2A. SQUAT 3X10

2B. VERTICAL PULL 3X10-12

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3A. LUNGE 3X8-10 PER SIDE

3B. HORIZONTAL PULL 3X12-15

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FITNESS

4A. ENERGY SYSTEM (ASSUALT BIKE, ROW, ETC.) 3X5CAL

4B. CORE 3X15-20  TRAINING

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TRAINING DAY 2

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ACTIVATION

A1. PREP 3X6-8

A2. PREP 3X6-8

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STRENGTH

1A. SINGLE LEG HINGE 3X10-12

1B. VERTICAL PRESS 3X10-12

2A. HEAVY SQUAT 4X6-8

2B. SINGLE ARM VERTICAL PULL 4X6-8 PER SIDE

3A. LATERAL LUNGE 3X8-10 PER SIDE

3B. HORIZONTAL PULL 3X12-15

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FITNESS

4A. ENERGY SYSTEM (ASSUALT BIKE, ROW, ETC.) 3X5CAL

4B. CORE 3X15-20

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