Pre breathing: 2 mins minimumTRX deep squat lat stretch*inhale through nose, exhale out of the mouthShoot for 5 seconds in, 5 second hold, 5 second exhaleDynamic warmup:Cat cow x10Thoracic bridge x5 eachStrider + reach + downward dog x10Single leg hip bridge x10Lateral duck walks x10 eachSquare jumps x10 squares


Day 1 upper body

Landmine T bar row 4x6
DB low incline bench 4x6
1/2 kneel band pull aparts x10e

KB row from the box 3x12each
SA Hammer strength press w/leg raise 3x12each

Trap bar Farmer carry 3x60s

Chin up/pull up (any grip)
Upside down Bosu Push up

*set timer for 8 mins. Alternate exercises. Increase reps by 2 each set (2,4,6...). Track how many sets completed and try to beat it each week.
Cooldown:
Stability ball I stretch (2 mins)
Stability ball T stretch (2 mins)



Day 2 lower body

Barbell Sumo DL 4x6 (50-70% max)
DB Bulgarian split squat 4x6each

Deep squat hamstring stretch 3x6

Smith machine squat 3x10-12e
Single leg hip thrust 3x10-15each
Lateral lunges 3x60s

Wall balls
Sled
40/20 intervals x4-8
*start with 4 sets and increase by 2 each week


Seated calf raises 3x15-20
Banded tibia raises 3x20
*rest 30 seconds between sets

Cooldown:
Rear foot against the wall stretch (2 min)
Doorway/wall hamstring stretch (2 min)



Day 3 upper body

1/2 kneel reverse grip cable pulldown 3x12-15e
1/2 kneel SA Landmine press 3x12-15e
SLO MO Walkout 3x4
*complete all 3 than rest 60 seconds.

Cable or machine row 3x10-12 each
Rear delt rope row with cable machine 3x12-15
Upright row 3x20
*complete all 3 than rest 60 seconds. For machine row, pull into body with both arms and hold concentric 1-2 seconds before releasing back to start with one hand. Alternate returning hand each time

Smith machine Push up ladder 3x50
*set Smith to belly button height and complete 10 push ups. Continue down 4 more times in succession making the last time the last slot in the machine on the bottom. Complete AFAP. Record time and try to beat each week.
1.17


Cooldown:
Stability ball I stretch (2 mins)
Stability ball T stretch (2 mins)



Day 4 lower body

Zercher walking lunge 3x15e
Goblet squat + Jump squat 3x10-15/+10
*rest 60 seconds between sets

Landmine RDL 3x10-15
KB Swing 3x10
Side squat 3x10e
*rest 60 seconds between sets

Variable Leg press 5x20
*change foot position each set (toes out, toes in, feet together, feet wide, feet up high etc). Rest 15-30 seconds between sets

Optional:
Seated calf raises 3x15-20
Banded tibia raises 3x20
*rest 30 seconds between sets

Cooldown:
Rear foot against the wall stretch (2 min)
Doorway/wall hamstring stretch (2 min)


Rest Days:
Dynamic Warmup
Light bike, row, incline walk, jacobs ladder (20-30 min)
15 mins of 30/60 intervals


Spartan 300 workout
*complete AFAP. Record your time and try to beat it each week. Must complete all reps before moving to the next exercise.

Pull ups x25
Inchworm plus push up x50
Double KB Squat x50
TRX supine runners x50
Med ball lateral throws x50 each
DB walking lunge x50 each
Pull ups x25@


39

Finisher
Sled-O-Rama

Sled row + sled chest push + sled pull + sled push

40/20 intervals x4 (1 each) then
20/10 intervals x4 (1 each)

Pull ups pick any variation. Double KB squat the KB’s are in the racked position (imagine holding a plank-shoulders back and down chest up-core tight). DB walking lunge hold at your sides. The sled row you attach the TRX to the hook on the sled. Get into a squat stance and forcefully row the sled towards you. Sled pull use TRX again and walk sled backwards