Power
Squat Clean
3 @ 60%
2 @ 70%
1 @ 80%
3 @ 70%
2 @ 80%
1 @ 90%
1 @ 90-95%
1 @ 90-95%
Rest 1-2 minutes between sets
Conditioning
“Enter Bulls”
4 sets 30 seconds works, 30 seconds rest
Double Under
Burpee
Box Jump Over, 24/20
Jumping Lunges (Alternating)
Calorie Row
Bullet Proof Shoulders
-Side Plank, Reverse Fly x 20 reps (each side)
-Modified Push Up “Y” Hold, 15 sec hold each arm for 3 sets
-Scap Push Ups x 15 reps
-Box T’s (5 reps then Overload for 4 sets, or 20 reps)
-Box W’s (5 reps then Overload for 4 sets, or 20 reps)
-Cuff Isolation x 20 reps each side.
Daily Midline
3 sets for quality:
20 Sledgehammer Strikes (hard)
40 Russian Twists
*1 full twist = 1 reps for Russian Twists
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