Body Work: Leg press of hack squat: 3 x 15 Reset as needed Barbell hip thrust: 3 x 15 Rest 60 Seconds Barbell RDL: 3 x 10 Rest rest as needed 4) Bulgarian split squat: 3 x 15 each leg Rest 60 Seconds 5) Box step ups: 3 x 15 each leg Rest as needed [...]

Workout: 6 Rounds: 10 mins on a cardio machine (Row/bike/ski/Run…etc) @moderate pace 30 Situps 30 Step ups (you pick height) 30 Sec Plank (forward/side/side)

Body Work: Seated DB Arnold shoulder press: 3 x 10, 2 x 8, 1 x 6 Rest as needed 5 Sets (2 x 10 then 2 x 8) DB upright row DB front raise DB Cuban press Rest as needed 5 Sets (3 x 10, 2 x 8) DB Hammer curl DB Rollback extensions Rest [...]

Conditioning: Row 1K Run 800 Meters Rest 2:00 Row 800 Meters Run 600 Meters Rest 90 Seconds Row 600 Meters Run 400 Meters Rest 1:00 Row 400 Meters Run 200 Meters  

Body Work: Hack Squat: 3 x 10, 2 x 8, 1 x 6 Reset as needed Peterson step up: 3 x 10, 2 x 8 Rest as needed Barbell RDL: 3 x 10, 2 x 8 Rest as needed Bear hug box squat: 3 x 10, 2 x 8 Rest as needed (use heavy medball [...]

 Body Work: Incline Bench press: 3 x 10, 2 x 8, 1 x 6 Supinated grip barbell row: 3 x 10, 2 x 8, 1 x 6 Rest as needed Machine/Hammer incline press: 3 x 10, 2 x 8 Seated cable Rows: 3 x 10, 2 x 8 (wide handles or wide grip) Rest as [...]

Body Work:  1) Dumbbell Single arm Row: 3×6-8 each arm Rest as needed 2) Incline machine row: 3 x 6-8 Rest as needed 3) TRX high rows (elbows at shoulders) 3 x 6-8 Rest 60 Seconds 4) TRX low rows (elbows at side) 3 x 6-8 Rest as needed Finisher 5 Sets 10 Toes to bar 15 Pull-ups 20 Box jumps