Day 2- Lactic

Intensity (Max) – Rest Between Sets (*approx 3 min)

*Work to Rest 1 to 2 but progress to 1 to 1

Normal Warmup

Activation (2x)

Banded Lateral Lunge + Pallof Press Hold x8e
Tall Monster Walk x20e
Prone Scap Raise x10e

Movement (2x)

Pro Agility x2e
Line Hops (fwd/side) x20e
Jump Rotate Land (SL) x3e

Strength 1 (4x)

Bulgarian SS x12e
DB Neutral Alt Bench x10
LM SL RDL x10e
Pullup x10

Strength 2

Zercher Squat x10
KB Bottoms Up 90/90 Hold + Farmer Carry x30yd e
Lateral Lunge (Rack Position) x12e
Plank KB or Plate Slide x10

Cardio (3-5 rounds)

:50 on :10 off. 10 sec rest is time it takes to get from one station to the next. After all 3 are completed take 1 min rest. Repeat 3-5x

Row or VersaClimber
Run
Shadow Box

Day 3-Lactic/Aerobic

Intensity (High) – Rest (None; only when setting up next superset)

Normal Warmup

Activation—2x thru

T-Spine Rotation x8e
Pallof Press x10e
Reactive Lunge x10

Movement

100m Sprints x5- (1min off)
Hill Sprint if possible (10-15m) (rest is walk back)

Metabolic 1

Trap Bar Deadlift x10
MB Woodchop Slam x12
Ex Ball Pushup Hold+Abd x12e
Side Plank Pike+Abduction x:20-:30e
Row Sprint x250m

Metabolic 2

Turkish Get Up x4e
Alt Lunge Jumps x10e
Renegade Row x8e
Versa Climber or Ski Erg or Rower x:30
Shadow Box x:30