LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

6 SET SUPERSET TOTAL

3 Barbell + 3 Dumbbell Sets Last set of dumbbells is to failure

Incline Barbell & Incline Dumbbell Press

Week 1: Barbell: 20, 20, 20 — Dumbbell: 20, 20, 20 Week 2: Barbell: 15, 15, 15 — Dumbbell: 15, 15, 15 Week 3: Barbell: 10, 10, 10— Dumbbell: 10, 10, 10 Week 4: Barbell: 5, 5, 5 —Dumbbell: 5, 5, 5

Superset with
Wide-grip Pull-ups/Pulldowns: To Failure or 15-20 reps  

6 SET SUPERSET

Flat Barbell & Dumbbell Press

Week 1: Barbell: 20, 20, 20 — Dumbbell: 20, 20, 20 Week 2: Barbell: 15, 15, 15 — Dumbbell: 15, 15, 15 Week 3: Barbell: 10, 10, 10— Dumbbell: 10, 10, 10 Week 4: Barbell: 5, 5, 5 —Dumbbell: 5, 5, 5

Superset with Narrow Grip Pull-ups: To Failure or 15-20 reps

 

10-1 DIPS & PUSH-UPS

Set 1: 10-10 Set 2: 9-9 Set 3: 8-8 Set 4: 7-7 Set 5: 6-6 Set 6: 5-5 Set 7: 4-4 Set 8: 3-3 Set 9: 2-2 Set 10: 1-1

 

If you need more...

 

3-5 SET SUPERSET

Dumbell Pullovers: 20 reps Banded Chest Flys: 20 reps

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 45 minutes OR Walking Lunges: 400-800 meters OR Walking Lunges: 10-30 minutes

 

ADD ONS HERE:

ADD SQUATEVERYDAY: FRONT SQUAT

(This happens before you deadlift if added)

Week 1: 2-Count Pause, No Bands Week 2: 2-Count Pause, 1 Green Week 3: 2-Count Pause, 1 Green + 1 Orange Week 4: 2-Count Pause, 2 Green

 

ADD POWERLIFTING

(This happens after warmup) (If you add Squateveryday it Happens after that)

Week 1: 1 Thin Mat Deficit Week 2: 2 Thin Mats Deficit Week 3: 3 Thin Mats Deficit Week 4: Off the Floor + Orange

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

PUMP WORK: 3 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

6 SET SUPERSET TOTAL

3 Barbell + 3 Dumbbell Sets Last set of dumbbells is to failure

Incline Barbell & Incline Dumbbell Press

Week 1: Barbell: 15, 15, 15 — Dumbbell: 15, 15, 15 Week 2: Barbell: 12, 12, 12 — Dumbbell: 12, 12, 12 Week 3: Barbell: 8, 8, 8 — Dumbbell: 8, 8, 8 Week 4: Barbell: 5, 5, 5 —Dumbbell: 5, 5, 5

Superset with
Wide-grip Pull-ups/Pulldowns: To Failure or 15 reps  

6 SET SUPERSET

Flat Barbell & Dumbbell Press

Week 1: Barbell: 15, 15, 15 — Dumbbell: 15, 15, 15 Week 2: Barbell: 12, 12, 12 — Dumbbell: 12, 12, 12 Week 3: Barbell: 8, 8, 8 — Dumbbell: 8, 8, 8 Week 4: Barbell: 5, 5, 5 —Dumbbell: 5, 5, 5

Superset with Narrow Grip Pull-ups: To Failure or 15 reps

 

10-1 DIPS & PUSH-UPS

Set 1: 10-10 Set 2: 9-9 Set 3: 8-8 Set 4: 7-7 Set 5: 6-6 Set 6: 5-5 Set 7: 4-4 Set 8: 3-3 Set 9: 2-2 Set 10: 1-1

*Scale with Bench Dips if needed

 

If you need more...

 

3-4 SET SUPERSET

Dumbell Pullovers: 15 reps Banded Chest Flys: 15 reps

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 40 minutes OR Walking Lunges: 400-800 meters OR Walking Lunges: 10-25 minutes

 

ADD ONS HERE:

ADD SQUATEVERYDAY: FRONT SQUAT

(This happens before you deadlift if added)

Week 1: 3-Count Pause Week 2: 2-Count Pause Week 3: 1-Count Pause Week 4: No Pause

 

ADD POWERLIFTING

(This happens after warmup) (If you add Squateveryday it Happens after that)

Week 1: 1 Thin Mat Deficit Week 2: 2 Thin Mats Deficit Week 3: 3 Thin Mats Deficit Week 4: Off the Floor

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2 minutes Farmers Carry: 2 minutes Lunges: 2 minutes

 

PUMP WORK: 2-3 SETS

Push-ups: 12 reps Rotator Cuffs: 12 reps

 

6 SET SUPERSET TOTAL

3 Barbell + 3 Dumbbell Sets Last set of dumbbells is to failure

Incline Barbell & Incline Dumbbell Press

Week 1: Barbell: 12, 12, 12 — Dumbbell: 12, 12, 12 Week 2: Barbell: 10, 10, 10 — Dumbbell: 10, 10, 10 Week 3: Barbell: 8, 8, 8 — Dumbbell: 8, 8, 8 Week 4: Barbell: 5, 5, 5 —Dumbbell: 5, 5, 5

Superset with
Wide-grip Pull-ups/Pulldowns: To Failure or 10 reps  

6 SET SUPERSET

Flat Barbell & Dumbbell Press

Week 1: Barbell: 12, 12, 12 — Dumbbell: 12, 12, 12 Week 2: Barbell: 10, 10, 10 — Dumbbell: 10, 10, 10 Week 3: Barbell: 8, 8, 8 — Dumbbell: 8, 8, 8 Week 4: Barbell: 5, 5, 5 —Dumbbell: 5, 5, 5

Superset with Narrow Grip Pull-ups: To Failure or 10 reps

 

10-1 DIPS & PUSH-UPS

Set 1: 10-10 Set 2: 9-9 Set 3: 8-8 Set 4: 7-7 Set 5: 6-6 Set 6: 5-5 Set 7: 4-4 Set 8: 3-3 Set 9: 2-2 Set 10: 1-1

*Scale with Bench Dips if needed

 

If you need more...

 

3 SET SUPERSET

Dumbell Pullovers: 10-12 reps Banded Chest Flys: 10-12 reps

 

ABS: 2-3 SETS

Ab Wheels: 8-10 reps Knee-ups: 8-10 reps Low Back Extensions: 8-10 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters OR Walking Lunges: 10-20 minutes

 

ADD ONS HERE:

ADD SQUATEVERYDAY: FRONT SQUAT

(This happens before you deadlift if added)

Week 1: 3-Count Pause Week 2: 2-Count Pause Week 3: 1-Count Pause Week 4: No Pause

 

ADD POWERLIFTING

(This happens after warmup) (If you add Squateveryday it Happens after that)

Week 1: 1 Thin Mat Deficit Week 2: 2 Thin Mats Deficit Week 3: 3 Thin Mats Deficit Week 4: Off the Floor

LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

BARBELL MILITARY PRESS

Seated or Standing

Week 1: 20, 20, 20, 20, 20 reps Week 2: 20, 15, 12, 10, 8 reps Week 3: 20, 10, 5, 3, 2, 1 reps Week 4: 20, 20, 20, 20, 20 reps

Superset with
Shrugs: 20 reps (any type)  

SKULLCRUSHERS

If they hurt your elbows, go light make them stronger

Week 1: 20, 20, 20, 20, 20 reps Week 2: 20, 15, 12, 10, 8 reps Week 3: 20, 10, 5, 3, 2, 1 reps Week 4: 20, 20, 20, 20, 20 reps

Superset with Rope Bar Pushdowns: 20 reps

 

3 SET SUPERSET

Lateral & Frontal Raises - Rep Progression: 6 reps 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps

Elbows-out Press to the Neck: 25 reps

 

5 SET SUPERSET

Arnold Press: 20 reps Band Arrows: 20 reps

 

TRICEP MACHINE

2 sets of 50 reps Just get as much blood as possible in there.

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 45 minutes OR Walking Lunges: 400-800 meters

 

ADD ONS HERE:

ADD SQUATEVERYDAY: FRONT SQUAT

(This happens before you Press)

Week 1: 3-Count Pause, No Bands Week 2: 3-Count Pause, 1 Green Week 3: 3-Count Pause, 1 Green + 1 Orange Week 4: 3-Count Pause, 2 Green

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

PUMP WORK: 3 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

BARBELL MILITARY PRESS

Seated or Standing

Week 1: 15, 15, 15, 15, 15 reps Week 2: 15, 12, 10, 8, 6 reps Week 3: 15, 8, 5, 3, 2, 1 reps Week 4: 15, 15, 15, 15, 15 reps

Superset with
Shrugs: 15 reps (any type)  

SKULLCRUSHERS

If they hurt your elbows, go light make them stronger

Week 1: 15, 15, 15, 15, 15 reps Week 2: 15, 12, 10, 8, 6 reps Week 3: 15, 8, 5, 3, 2, 1 reps Week 4: 15, 15, 15, 15, 15 reps

Superset with Rope Bar Pushdowns: 15 reps

 

2-3 SET SUPERSET

Lateral & Frontal Raises - Rep Progression: 5 reps 1-1, 2-2, 3-3, 4-4, 5-5 reps

Elbows-out Press to the Neck: 20 reps

 

4 SET SUPERSET

Arnold Press: 15 reps Band Arrows: 15 reps

 

TRICEP MACHINE

2 sets of 40 reps Just get as much blood as possible in there.

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 40 minutes OR Walking Lunges: 400-800 meters

 

ADD ONS HERE:

ADD SQUATEVERYDAY: FRONT SQUAT

(This happens before you Press)

Week 1: 3-Count Pause Week 2: 3-Count Pause Week 3: 3-Count Pause Week 4: 3-Count Pause

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2 minutes Farmers Carry: 2 minutes Lunges: 2 minutes

 

PUMP WORK: 2-3 SETS

Push-ups: 10 reps Rotator Cuffs: 10 reps

 

BARBELL MILITARY PRESS

Seated or Standing

Week 1: 12, 12, 12, 12, 12 reps Week 2: 12, 10, 8, 6, 4 reps Week 3: 12, 8, 5, 3, 2, 1 reps Week 4: 12, 12, 12, 12, 12 reps

Superset with
Shrugs: 12 reps (any type)  

SKULLCRUSHERS

If they hurt your elbows, go light make them stronger

Week 1: 12, 12, 12, 12, 12 reps Week 2: 12, 10, 8, 6, 4 reps Week 3: 12, 8, 5, 3, 2, 1 reps Week 4: 12, 12, 12, 12, 12 reps

Superset with Rope Bar Pushdowns: 12 reps

 

2-3 SET SUPERSET

Lateral & Frontal Raises - Rep Progression: 4 reps 1-1, 2-2, 3-3, 4-4 reps

Elbows-out Press to the Neck: 15-20 reps

 

3-4 SET SUPERSET

Arnold Press: 12 reps Band Arrows: 12 reps

 

TRICEP MACHINE

2 sets of 30 reps Just get as much blood as possible in there.

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters

LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

BACK SQUAT POWERLIFTING

Max Effort Work

BAND WAVE
 Week 1: Bow Bar, No Bands Week 2: Bow Bar, 1 Green Week 3: Bow Bar, 2 Green Week 4: Bow Bar, 3 Green

OR

BACK SQUAT/SISSY SQUAT BODYBUILDING

Match The Sissy Squat Number with Squat Number

Week 1: 20/20, 20/20, 20/20, 20/20, 20/20 Week 2: 20/20, 15/15, 15/15, 15/15, 15/15 Week 3: 20/20, 10/10, 10/10, 10/10, 10/10 Week 4: 20/20, 20/20, 20/20, 20/20, 20/20

 

5 SET SUPERSET

Leg Extensions: 25 reps Ankle Weight Hamstring Curls: 25 reps

 

3 SET SUPERSET

Single Leg Standing Calf Raise: 8 reps Seated Double Leg Calf Raises: 25 reps

 

WEIGHTED BACK EXTENSIONS

3 sets of 8 reps

 

HEAVY SLED DRAGS

3 trips backwards

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 45 minutes OR Walking Lunges: 400-800 meters

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

BACK SQUAT POWERLIFTING

Max Effort Work

Week 1: Bow Bar, 5-Count Pause Week 2: Bow Bar, 3-Count Pause Week 3: Bow Bar, 1-Count Pause Week 4: Bow Bar, No Pause

OR

BACK SQUAT/SISSY SQUAT BODYBUILDING

Match The Sissy Squat Number with Squat Number

Week 1: 15/15, 15/15, 15/15, 15/15, 15/15 Week 2: 15/15, 12/12, 12/12, 12/12, 12/12 Week 3: 15/215, 8/8, 8/8, 8/8, 8/8 Week 4: 15/15, 15/15, 15/15, 15/15, 15/15

 

4 SET SUPERSET

Leg Extensions: 20 reps Ankle Weight Hamstring Curls: 20 reps

 

2-3 SET SUPERSET

Single Leg Standing Calf Raise: 8 reps Seated Double Leg Calf Raises: 20 reps

 

WEIGHTED BACK EXTENSIONS

2-3 sets of 8 reps

 

HEAVY SLED DRAGS

2-3 trips backwards

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 40 minutes OR Walking Lunges: 400-800 meters

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2 minutes Farmers Carry: 2 minutes Lunges: 2 minutes

 

4 SET SUPERSET

Leg Extensions: 15 reps Ankle Weight Hamstring Curls: 15 reps

 

2-3 SET SUPERSET

Single Leg Standing Calf Raise: 8 reps Seated Double Leg Calf Raises: 15 reps

 

UNWEIGHTED BACK EXTENSIONS

2-3 sets of 8 reps

 

HEAVY SLED DRAGS

2-3 trips backwards

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters

LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

WARMUP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

5 SET SUPERSET

Incline Bench Press

Week 1: 20, 20, 20, 20, 20 Week 2: 20, 15, 12, 10, 8 Week 3: 20, 10, 5, 3, 2, 1 Week 4: 20, 20, 20, 20, 20

Superset with
Medium Grip Pull-ups or Pulldowns: 10-20 reps or To Failure  

5-8 SET SUPERSET

Flat Barbell Press

Week 1: 20, 20, 20, 20, 20 Week 2: 20, 15, 12, 10, 8 Week 3: 20, 10, 5, 3, 2, 1 Week 4: 20, 20, 20, 20, 20

Superset with
V-Bar Pulldowns (match the same reps as bench)  

JAILHOUSE PUMP FAILURE WORK: 5 SETS

15-15-15

Dips Push-ups Bench Dips

 

ABS: 3 SETS

Ab Wheels: 15 reps Knee-ups: 15 reps Low Back Extensions: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 45 minutes OR Walking Lunges: 400-800 meters

 

ADD ONS HERE:

ADD SQUATEVERYDAY: FRONT SQUAT

(This happens before you deadlift if added)

Week 1: 5-Count Pause, No Bands Week 2: 5-Count Pause, 1 Green Week 3: 5-Count Pause, 1 Green + 1 Orange Week 4: 5-Count Pause, 2 Green

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

WARMUP WORK: 3 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

5 SET SUPERSET

Incline Bench Press

Week 1: 15, 15, 15, 15, 15 Week 2: 15, 12, 10, 8, 6 Week 3: 15, 10, 5, 3, 2, 1 Week 4: 15, 15, 15, 15, 15

Superset with
Medium Grip Pull-ups or Pulldowns: 10-20 reps or To Failure  

5-8 SET SUPERSET

Flat Barbell Press

Week 1: 15, 15, 15, 15, 15 Week 2: 15, 12, 10, 8, 6 Week 3: 15, 10, 5, 3, 2, 1 Week 4: 15, 15, 15, 15, 15

Superset with
V-Bar Pulldowns (match the same reps as bench)  

JAILHOUSE PUMP FAILURE WORK: 4 SETS

15-15-15

Dips Push-ups Bench Dips

 

ABS: 2-3 SETS

Ab Wheels: 12 reps Knee-ups: 12 reps Low Back Extensions: 12 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 40 minutes OR Walking Lunges: 400-800 meters

 

ADD ONS HERE:

ADD SQUATEVERYDAY: FRONT SQUAT

(This happens before you deadlift if added)

Week 1: 5-Count Pause Week 2: 3-Count Pause Week 3: 1-Count Pause Week 4: No Pause

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2 minutes Farmers Carry: 2 minutes Lunges: 2 minutes

 

WARMUP WORK: 2-3 SETS

Push-ups: 10 reps Rotator Cuffs: 10 reps

 

5 SET SUPERSET

Incline Bench Press

Week 1: 12, 12, 12, 12, 12 Week 2: 12, 10, 10, 8, 6 Week 3: 12, 10, 5, 3, 2, 1 Week 4: 12, 12, 12, 12, 12

Superset with
Medium Grip Pull-ups or Pulldowns: 10-15 reps or To Failure  

5-8 SET SUPERSET

Flat Barbell Press

Week 1: 12, 12, 12, 12, 12 Week 2: 12, 10, 10, 8, 6 Week 3: 12, 10, 5, 3, 2, 1 Week 4: 12, 12, 12, 12, 12

Superset with
V-Bar Pulldowns (match the same reps as bench)  

JAILHOUSE PUMP FAILURE WORK: 3-4 SETS

15-15-15

Dips Push-ups Bench Dips

 

ABS: 2-3 SETS

Ab Wheels: 10 reps Knee-ups: 10 reps Low Back Extensions: 10 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters

LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

WARMUP

Backwards Sled Walks: 5 minutes GHD: 3 sets of 10-20 reps

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 40 reps Round Two: 40 reps Round Three: 30 reps Round Four: 30 Reps Round Five: 50 Reps

Incline Dumbbell Curls Preacher Curl Machine Cable Curl with Tricep V-bar Dumbbell Skullcrushers Bench Dips Banded Pushdowns

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

 

ADD ONS HERE:

ADD SQUATEVERYDAY: FRONT SQUAT

No pause to a Max

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 45 minutes OR Walking Lunges: 400-800 meters

Deadmill: 10 minutes

Jump Rope: 5 minutes

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

WARMUP

Backwards Sled Walks: 4-5 minutes GHD: 2-3 sets of 10-15 reps

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 35 reps Round Two: 35 reps Round Three: 25 reps Round Four: 25 Reps Round Five: 45 Reps

Incline Dumbbell Curls Preacher Curl Machine Cable Curl with Tricep V-bar Dumbbell Skullcrushers Bench Dips Banded Pushdowns

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

 

ADD ONS HERE:

ADD SQUATEVERYDAY: FRONT SQUAT

No pause to a Max

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 40 minutes OR Walking Lunges: 400-800 meters

Deadmill: 8 minutes

Jump Rope: 4 minutes

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2 minutes Farmers Carry: 2 minutes Lunges: 2 minutes

 

WARMUP

Backwards Sled Walks: 3-4 minutes GHD: 2-3 sets of 10 reps

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 30 reps Round Two: 30 reps Round Three: 20 reps Round Four: 20 Reps Round Five: 40 Reps

Incline Dumbbell Curls Preacher Curl Machine Cable Curl with Tricep V-bar Dumbbell Skullcrushers Bench Dips Banded Pushdowns

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15 reps Ab Wheels: 10-12 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters

Deadmill: 6 minutes

Jump Rope: 3 minutes

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 45 minutes OR Walking Lunges: 400-800 meters

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 45 minutes OR Walking Lunges: 400-800 meters