Workout 1
A
Exercise
W1
W2
W3
W4
W5
W6
W7
W8
Lower
Front Squat
3x8
3x8
4x8
4x8
4x10 4x10 5x10
Upper
BB ShPress/U-Row 3x8
3x8
4x8
4x8
4x10 4x10 5x10
Explosive Depth Jumps
3x6
3x6
4x6
4x6
4x8
4x8
5x8
Arms
DB Rows
3x8
3x8
4x8
4x8
4x10 4x10 5x10
Sleds, Sprints, Ropes, Med Slams/Throws, Broad Jumps, Jump Ropes, Farmer Carries
B
Core
Planks
35s
35s
40s
40s
45s
45s
50s
Wrists/RC Band PA/I,Y.Ts
35s
35s
40s
40s
45s
45s
50s
Rotation Band Rot. (Series)
35s
35s
40s
40s
45s
45s
50s
Core Hip Bridges
35s
35s
40s
40s
45s
45s
50s
Workout 2
A
Exercise
W1 W2
W3
W4
W5
W6
W7
W8
Lower
SL Squat
3x8
3x8
4x8
4x8
4x10 4x10 5x10
Upper
Pull-ups
3x8
3x8
4x8
4x8
4x10 4x10 5x10
Explosive Lateral Up/Over
3x6
3x6
4x6
4x6
4x8
4x8
5x8
Arms
Push-Up/DB Push
3x6
3x6
4x6
4x6
4x8
4x8
5x8
Sleds, Sprints, Ropes, Med Slams/Throws, Broad Jumps, Jump Ropes, Farmer Carries
B
Core
Side Plank (Series) 35s
35s
40s
40s
45s
45s
50s
Wrist/RC Wrists (RU Dev.)
35s
35s
40s
40s
45s
45s
50s
Rotation Quad Reach & Rot 35s
35s
40s
40s
45s
45s
50s
Core Hip Band Walks
35s
35s
40s
40s
45s
45s
50s
