Thursday, December 31, 2015

31 Dec 2015-Thursday (Upper Body SE)

Foam Roll/TP/Correctives
Dynamic Warmup
8x60 yd Shuttle (5, 10, 15 ) Goal Time < ::20sec rest :40

PAP(Pre Activity Prep) Band Series: Horizontal Pull Aparts, Protraction, Retraction 3x12 ea


Warm up Bench: 36 1     50 1    64
                             8        8       6  
T1
Bench Press-   ***  73-76 4                    ***  Denotes Start sets every 90 sec   
                                   5          
DB or KB Single Arm Row 4x5  each arm.  Complete these with your warm up sets and your 1st working set.

T2
Standing DB or KB Shoulder Press 3x8
Supine Rows 3x10 (Bar, TX or Rope)
Back Ext 3x10


T3
TRX I's and T's 3x8 ea
1/2 Kneeling Lifts 3x8 ea
Push up Series(Complete 1 per set)
    1. Clapping x10
    2. Feet Elevated x 25
    3. Staggered x10ea

AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec

ASRAP on each set

Wednesday, December 30, 2015

30 Dec 2015-Wednesday (Lower Body Power)

Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning Multistarts 5yards x12
PAP: Lying hip circles in 3x12ea, lying hip circles out 3x12 ea, wave squats 3x12


T1
Clean Pulls   79 1         84 1      88 1        91 1        91 1   
                        3         3             3            3               3
Broad Jumps 4x3


T2
Power Squat or Deadlift 
44 1 warm up     521   64 1      72 5
8                    6       5         ME

T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

T3  3-4 Rounds
DB/KB Lunges x12
Vert MB Toss x5
Slide Leg Curls x8
BW Squat Jumps x8
Reverse Hypers x10

Monday, December 28, 2015

29 Dec 2015-Tuesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-5 Rounds of......
2x400m under 1:35 rest 2-3min, 3x200m under :45 rest 1.5-2min, 3x100m under :20 rest :60sec
 
Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1
 
Interval Sprint  18-22 max effort sprints of :20-:40sec Rest :60-:120sec between each rep


Row Option
1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
2-5 Rounds of.....
1x500m row rest 2:1, 2x250m row rest 3.5:1, 9x100m row rest 3:1


Body Weight Option 3-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1. Wave Squats        2. Squat Jumps      3. 1/2 + Full Push Ups    4. Giant Flutter Kicks 
5. Prone Flutter Kicks (lying on stomach)  6. Lateral (side) Lunges   7. Lateral Bounds 
8. Pull Up Negatives   9. Reverse Crunch  10. 5/10/15 yd shuttle  11.Rest
 


KB Circuit-
A. 3-6 Rounds
DKB Rack Squat x5
Farmer's Walk x60-90yds
Renegade Rows x8ea
No rest between exercises 2-3min between rounds

B. 3-6 Rounds
SKB L. Cycle Swings x12
SKB L. Cycle Clean x5ea
DKB Sumo Deadlift x10
SKB Single Leg RDL's
SKB Press x5ea
SKB 1 arm Rows x8ea
:30sec rest between exercises 2min between rounds

28 Jan 2015-Monday (Total Body Strength)

Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning 30yd prowler push x6 on the min
PAP: Light KB Swings 3x10, Inch Worm Push Up 3x5, Leg Swings 3x15ea


T1a
Cleans   71 1     75 1    77 1        
                  4          4       4            

T1b
Front/Back Squat  58 1   67 1     71 1    77 1      
                                             8         8       6       4     
Pigeon or brettzle stretch 4x :20-:30sec each side


T2
DB Incline Bench 8,6,5
Weighted Chin Ups 3x8
MB Box Jumps 3x3 

T3 
Barbell Glute Bridge 3x5
Close Grip Bench  3x5ea
1 Arm band Rows 3x6


AUX
Alt DB Raises 3x10ea
Prone Cobras 3x10
Push Ups 3x max
 
Core
Optional Upper Body (Bi/Tri/Shoulder)
Lower Body Stretch/Foam Roll

Wednesday, December 23, 2015

23 Dec 2015-Wednesday (Total Body Power/WC)

Foam Roll/TP/Correctives
Dynamic Warmup

Optional Conditioning Multistarts 5yards x12
PAP: KB Swings, Plate Int/Ext Rotations, elbow Push Ups, BW Squats 3x10ea

T1a
Power Clean   67 1   70 1      73 1      73-76 2                  
                        4          4         4            4 

Broad Jumps 4x3
T1b
Power Squat(front or back) 49   55 warm up     58 1     611     672    73 1
                                                                 8        6                         6          5         5      5
T2
Barbell Push Press  4x4
Dynamic Band Pulldowns 4x8
Box Jumps 4x3

T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

T3 3 Rounds
SKB Offset RFE Squat x5e
1 Arm DB Incline Bench x8ea
TRX 1 Arm Rows x8ea
Striaght Leg Bridge x8
 
AUX 2-3 Rounds
Bent Over Raise x12
Side Raise x12
Front raisex12
Pressx12
 

Tuesday, December 22, 2015

22 Dec 2015-Tuesday (Anaerobic Conditioning)

Sprint Option  8-10x400m under 1:35 rest 2-2:30min

Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1
 
Interval Sprint  12-16 max effort sprints of ::40-60sec Rest :90-1:20sec between each rep


Row Option
1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
8x500m row rest 2:1

Body Weight Option 30 min Continuous Running Clock, Perform AMRAP   
10 TRX Squat Jumps      10 TRX Squats         10 KB Swings     12 TRX I's,Y's, T'sc (only one movement each round)           :30sec/Max Push Up Series max, top hold, middle hold, low hold (only one movement each round)      
8 TRX fly lunge ea leg          10 Split Jump     :60 sec lateral Shuffle      

Stop Clock at minutes 8/18/28 and do: 3 Rounds of 2 Burpees + 1- 5/10/15 yd shuttle 

Friday, December 18, 2015

18 Dec 2015-Friday (Conditioning)

Foam Roll/TP/Correctives Dynamic Warmup
Option 1:Odd object Strongman   Log Clean + Press 6x3 Red Band Row x125 total

Stone Progression Row 3x8 Lap 3x5 Lap Row 3x3 Load 3x3 Shoulder 3x3

Option 2:  Long Run or Swim  6-7 mile run <<70min or 2750m swim <60min

 Option 3:  Long Row  or bike 12,500m row for time Moderate pace or 45+min bike for distance
 
Option 4: 5 mile ruck < 75min

Option 5:MB Circuit  Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises.  When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again. 
1.Vert MB Toss

2.MB windmill Slams
3.Kneeling Medball toss with Bear Crawl
4. MB Slam w Burpee
5. Reverse Crunch
6. MB Chest Pass throw from the Ground

Option 6: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

Thursday, December 17, 2015

17 Dec 2015-Thursday (Total Body SE)

Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning 30yd prowler push x6 on the min
PAP: Light KB Swings 3x10, Inch Worm Push Up 3x5, Leg Swings 3x15ea

T1a(combo)
Clean Pull+ Power Clean + Hang Clean   64 1     68 1    701                max rest :90sec between sets
                                                                                  5ea      5ea       5ea      

T1b
Front/Back Squat  44 1   56 1    62 1       Warm Ups    67 4      Every :90sec on working sets
                                                       8               6            6                                       5    
Active Straight Leg Raise 4x8ea


T2
DB Incline Bench 3x6       max rest :60sec between sets
1 arm DB Rows 3x6ea 


T3 
Barbell Glute Bridge 2x5
DB/KB Single Leg RDL's  2x5ea
Iso Superman Holds 2x:30sec

AUX 2-3 Rounds
DB Flys x10
DB Rev Flys x10
DB Curls & Press x10

Wednesday, December 16, 2015

29 Dec 2015-Tuesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up
Sprint Option  3x400m under 1:35 rest 2-3min, 6x200m under :45 rest 1.5-2min, 9x100m under :20 rest :60sec
 
Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1
 
Interval Sprint  18-22 max effort sprints of :20-:40sec Rest :60-:120sec between each rep


Row Option
1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
3x500m row rest 2:1, 6x250m row rest 2.5:1, 9x100m row rest 3:1

Body Weight Option 3-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1. Wave Squats        2. Squat Jumps      3. 1/2 + Full Push Ups    4. Giant Flutter Kicks 
5. Prone Flutter Kicks (lying on stomach)  6. Lateral (side) Lunges   7. Lateral Bounds 
8. Pull Up Negatives   9. Reverse Crunch  10. 5/10/15 yd shuttle  11.Rest
 


KB Circuit-
  3-5 Rounds of....

A.   SKB Dead Clean R&L x :30sec 
rest :30sec
B. SKB Rack Squat R&L  :30 sec
rest :30sec

C. Fwd Lunge R&L x:30sec
rest :30sec
D. SKB l. Cycle High Pull R&L x:30sec
rest :30sec
E. SKB Dead High Pull  R&L x:30sec
rest :30sec
F. SKB Figure 8 to hold x :60 sec
 rest :30sec
G. Wave Squat x :60 sec
 rest :30sec
H. Pry Squat 8 x :60 sec
 rest :30sec
 E. SKB 1 Arm Swings  R&L x:30sec
rest :30sec
 F. SKB 1 Arm Swings  R&L x:30sec
rest :90sec-120sec

Tuesday, December 15, 2015

15 Dec 2015-Tuesday (Upper Body Power/WC)

Foam Roll/TP/Correctives
Dynamic Warmup

Optional Conditioning Speed Ladder x20
PAP: Plate Full Cans, Plate Empty Cans, Plate low Int/Ext Rotations, Scap Push Ups 3x12ea
T1
Power Bench   40 1   52 warm up  55 1     61 1     683      70-731
                                    8        8                     6          5         4         3-4
Seated Band Dynamic Rows 5x8

T2
DB or KB or Barbell Push Press 4x5
Weighted Pull Up 4x5
T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

T3  3-4 Rounds
Hang Clean High Pull or Upright Rows x5
Band Rotation with press x8ea side
Band Face Pulls 3x8
DB or KB Shrugs 3x10
Clapping Push ups x5

AUX 2-3 Rounds
DB 3 way Raises x10ea
Triceps x:30sec
Biceps x:30sec

Monday, December 14, 2015

14 Dec 2015-Monday (Lower Body Strength)

Foam Roll/TP/Correctives    
Dynamic Warmup 
Condo: 8x60 yard shuttles on the min

PAP: Band walks: fwd, back, lateral R, lateral L, Straight leg fwd, SL Back, SL lateral R & L x 15 yds each

T1a 
Power Cleans  64 1      70 1      76 1        82 1
                          4          4         4            4
T1b
Front/Back Squat

Warm Up  48 1      50 1
                   8           6 
 61 1      67 1      76 1        79-82 1          82-85 1        
     6           5         4          3                   3       

T2 
KB/DB RFE Slingle leg squat 4x6ea
Glute Ham Raises 4x5

T3  
Rotational MB throws 3x5ea
Barbell Glute Bridge 3x8
Alligator Walks 3x15 yards each

AUX 2-3 rounds
Supine Hamstring Walk x8
Superman Iso Holds  x:30sec


Friday, December 11, 2015

11 Dec 2015-Friday (Conditioning)

Foam Roll/TP/Correctives Dynamic Warmup
Option 1:Odd object Strongman   Log Clean + Press 6x3 Red Band Row x125 total

Stone Progression Row 3x8 Lap 3x5 Lap Row 3x3 Load 3x3 Shoulder 3x3

Option 2:  Long Run or Swim  6 mile run < 50min or 2500m swim <50min

 Option 3:  Long Row  or bike 10,000m row for time Moderate pace or 45+min bike for distance
 
Option 4: 4 mile ruck < 55min

Option 5:MB Circuit  Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises.  When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again. 
1.Vert MB Toss

2.MB windmill Slams
3.Kneeling Medball toss with Bear Crawl
4. MB Slam w Burpee
5. Reverse Crunch
6. MB Chest Pass throw from the Ground

Option 6: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

Thursday, December 10, 2015

10 Dec 2015-Thursday (Upper Body SE)

Foam Roll/TP/Correctives
Dynamic Warmup
8x60 yd Shuttle (5, 10, 15 ) Goal Time < ::20sec rest :40



PAP(Pre Activity Prep) Band Series: Horizontal Pull Aparts, Protraction, Retraction 3x12 ea


Warm up Bench: 36 1     50 1    60
                             8        8       4-6  
T1
Bench Press-   ***  79-82 5-7                    ***  Denotes Start sets every 90 sec   
                                   3          
DB or KB Single Arm Row 4x8 each arm.  Complete these with your warm up sets and your 1st working set.



T2
Standing DB or KB Shoulder Press 4x8
Supine Rows 4x10 (Bar, TX or Rope)
Back Ext 4x10



T3
TRX I's and T's 3x8 ea
1/2 Kneeling Lifts 3x8 ea
Push up Series(Complete 1 per set)
    1. Clapping x10
    2. Feet Elevated x 25
    3. Staggered x10ea

AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec

ASRAP on each set

Wednesday, December 9, 2015

9 Dec 2015-Wednesday (Lower Body Power)

Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning Multistarts 5yards x12

PAP: Lying hip circles in 3x12ea, lying hip circles out 3x12 ea, wave squats 3x12

T1 
Clean Pulls   57 1         62 1      67 1        70 1           
                        5          5             5            5      
Broad Jumps 4x3


 T2
Power Squat or Deadlift 
44 1 warm up     56     64 2      70
8                    6       5         5

T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

T3  3 Rounds
DB/KB Lunges x12
Vert MB Toss x5
Slide Leg Curls x8
BW Squat Jumps x8
Reverse Hypers x10






Tuesday, December 8, 2015

8 Dec 2015-Tuesday (Anaerobic Condo)

Foam Roll& Correctives
Dynamic Warm Up
Sprint Option  12-16x200m under :45 rest 1.5-2min

Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ...... :30sec work/:30sec rest for all. 3-5 Rounds
 
Interval Sprint  16-20 max effort sprints of :20-:40sec Rest :60-:90sec between each rep 


Row Option
1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
12x250m row rest 2:1



Body Weight Option 3-6 Rounds      :30sec work for each, :15sec rest 1) Wave Squats   2) Squat Jumps   3) 1/2 + Full Push Ups   4) Giant Flutter Kicks   5) Prone Flutter Kicks   6) Lateral Lunges   7) Lateral Bounds   8) Pull Ups (Fast up slow down)   9) Reverse Crunches   10) 5/10/15 Shuttle   11)Rest
  
KB Circuit-
  3-5 Rounds of...

A.   SKB Dead Clean R&L x :30sec 
rest :30sec
B. SKB Rack Squat R&L  :30 sec
rest :30sec
C. Fwd Lunge R&L x:30sec
rest :30sec
D. SKB l. Cycle High Pull R&L x:30sec
rest :30sec
E. SKB Dead High Pull  R&L x:30sec
rest :30sec
F. SKB Figure 8 to hold x :60 sec rest :30sec
G. Wave Squat x :60 sec
 rest :30sec
H. Pry Squat 8 x :60 sec
 rest :30sec
 E. SKB 1 Arm Swings  R&L x:30sec
rest :30sec
 F. SKB 1 Arm Swings  R&L x:30sec
rest :90sec-120sec

Monday, December 7, 2015

7 Dec 2015-Monday (Total Body Strength)

Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning 30yd prowler push x6 on the min
PAP: Light KB Swings 3x10, Inch Worm Push Up 3x5, Leg Swings 3x15ea


T1a  
Cleans   64 1     79 1    88 1    91    91-94 1     
                  4          3       2       1        ME  

T1b
Front/Back Squat  61 1   67 1     76 1    82 1    91 1     94 1       
                                             6         5       3       2         1         ME
Pigeon or brettzle stretch 4x :20-:30sec each side


T2
DB Incline Bench 6,5,5,5,4
Weighted Chin Ups 4x5
MB Box Jumps 4x3 

T3 
Barbell Glute Bridge 3x5
Close Grip Bench  3x5ea
1 Arm band Rows 3x6


AUX
Alt DB Raises 3x10ea
Prone Cobras 3x10
Push Ups 3x max
 
Core
Optional Upper Body (Bi/Tri/Shoulder)
Lower Body Stretch/Foam Roll

Friday, December 4, 2015

4 Dec 2015-Friday (Lower Body Strength End)

Foam Roll/TP/Correctives
Dynamic Warmup


8x60 yd Shuttle (5, 10, 15 ) Goal Time <::20sec rest :40



PAP(Pre Activity Prep) Lateral Lunges 3x8ea, SL Glute Bridge 3x8ea, 1/2+Full BW squats 3x5ea


T1a Complex: Initial Clean Pull/Clean Pull/Power Clean
   61 1   64 1      67 1      67-70 1        sets every 90 sec         
    4          4             4            4       


T1b Squat or Deadlift  
Warm up: 46 1     55 1                                  64   70   76-79 1
                4-8        4-8                                       6        5            5     start working sets every 90 sec


Band Punch and Hold 4x:30sec each side (start sets with warm up sets, only do one side at a time with any working sets



T2 
DB or KB Step Ups 3x8ea
Band Goodmornings 3x8
1/2 Kneeling Chops 3x8ea



T3 
Lateral Bounds 3x8 ea
Prone back Ext 3x10 
STAB Leg Curls 3x8


AUX
1 Arm KB Farmers Walk 3x:30sec each arm
Triceps Pushdowns 3x:30sec
DB Curls 3x:30sec


Thursday, December 3, 2015

3 Dec 2015-Thursday (Conditioning)

Foam Roll/TP/Correctives
Dynamic Warmup Option 1:Odd object Strongman   Log Clean + Press 6x3 Red Band Row x125 total

Stone Progression Row 3x8 Lap 3x5 Lap Row 3x3 Load 3x3 Shoulder 3x3

Option 2:  Long Run or Swim  4 mile run < 35min or 1500m swim <35min

 Option 3:  Long Row  or bike 8,000m row for time Moderate pace or 40min bike for distance
 
Option 4: 3 mile ruck < 40min

Option 5:MB Circuit  
Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises.  When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again. 
1.Vert MB Toss

2.MB windmill Slams
3.Kneeling Medball toss with Bear Crawl
4. MB Slam w Burpee
5. Reverse Crunch
6. MB Chest Pass throw from the Ground

Option 6: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

Wednesday, December 2, 2015

2 Dec 2015-Wednesday (Total Body Power)

Foam Roll/TP/Correctives
Dynamic Warmup 
Optional Conditioning Multistarts 5yards x12

PAP: KB Swings, Plate Int/Ext Rotations, elbow Push Ups, BW Squats 3x10ea 
 
T1a 
Clean High Pulls   70 1   76 1      79 1      82 2                 
                             4          4             4            4       
Broad Jumps 4x3



T1b
Power Squat   52
   61 warm up     67 1     70 1     733-4     79 1                                                                                   8        6                             5          4          ME     ME

T2 
Barbell Push Press 1x5, 3xME
Dynamic Band Pulldowns 4x8
Box Jumps 4x2

T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.
 
T3 3-4 Rounds
SKB Offset RFE Squat x5e
1 Arm DB Incline Bench x8ea
TRX 1 Arm Rows x8ea
Striaght Leg Bridge x8
 
AUX 2-3 Rounds
Bent Over Raise x12
Side Raise x12
Front raisex12
Pressx12
 
 

Tuesday, December 1, 2015

1 Dec 2015-Tuesday (Anaerobic Condo)

Foam Roll& Correctives Dynamic Warm Up Sprint Option  4x400m under 1:30 rest 2:30-3min, 8x200m under :45 rest 1.5-2min

Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1
 
Interval Sprint  16-20 max effort sprints of :30-:40sec Rest :60-:80sec between each rep


Row Option
1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
1x1000m max effort rest 1:1, 3x500m max effort rest 2:1, 6x250m row rest 2:1


Body Weight Option 3-6 Rounds      :30sec work for each, :15sec rest
1) Wave Squats   2) Squat Jumps   3) 1/2 + Full Push Ups   4) Giant Flutter Kicks   5) Prone Flutter Kicks   6) Lateral Lunges   7) Lateral Bounds   8) Pull Ups (Fast up slow down)   9) Reverse Crunches   10) 5/10/15 Shuttle   11)Rest
  
KB Circuit-
  3-5 Rounds of...

A.   SKB Dead Clean R&L x :30sec 
rest :30sec
B. SKB Rack Squat R&L  :30 sec
rest :30sec
C. Fwd Lunge R&L x:30sec
rest :30sec
D. SKB l. Cycle High Pull R&L x:30sec
rest :30sec
E. SKB Dead High Pull  R&L x:30sec
rest :30sec
F. SKB Figure 8 to hold x :60 sec
 rest :30sec
G. Wave Squat x :60 sec
 rest :30sec
H. Pry Squat 8 x :60 sec
 rest :30sec
 E. SKB 1 Arm Swings  R&L x:30sec
rest :30sec
 F. SKB 1 Arm Swings  R&L x:30sec
rest :90sec-120sec