Day 1: Lower

Cardio of Choice: Bike/Run/Row/Walk/Stairmaster…

Dynamic Mobility: Peform 10 of Each

Cat/Cows, Arm/Leg Extensions, Adductor Rocks, Best Stretch in World, Bridges, Deadbugs, 90/90's, Half Kneeling Hip Flexor Stretch, Up Dog Down Dog, PVC or Band Shoulder Passthroughs

Power: 3 Rounds

5 Ball Ledge Jump (Bear Hug)

5e Rot Ball Throwdowns

Block A: 4 Rounds

6each Barbell Reverse lunges

6 Barbell Squat

6 Squat Jump

Block B: 3 Rounds

8e Kickstand DDB RDL

8e Low Cossack Alt Lunge

8-12 Hanging Knee Raise

Block C: 3 Rounds

15 Leg Extensions

15 Leg Curls

20 Overhead Walking Lunges

Finisher: 3 Rounds 15/12/9

SKB Swing

Goblet Squat

Row Machine Cals

Day 2: Upper

Cardio of Choice: Bike/Run/Row/Walk/Stairmaster…

Dynamic Mobility: Peform 10 of Each

Cat/Cows, Arm/Leg Extensions, Adductor Rocks, Best Stretch in World, Bridges, Deadbugs, 90/90's, Half Kneeling Hip Flexor Stretch, Up Dog Down Dog, PVC or Band Shoulder Passthroughs

Power: 3 Rounds

5-10 Bench Plyo Pushup

5e Single Arm DB Snatch

Block A: 4 Rounds

12-10-8-6 Bench Press (Build weight each round to heavy 6)

10 Hand Release Pushups

6 Pause Pullups or 8-10 Pause Pulldowns

Block B: 3 Rounds

8e Chest Supported Alt Rows

10 Incline DB Press

10-12e Cable Rotations

Block C: 3 Rounds

12-15 DB or Cable Curl

12-15 Tricep Pressdowns

20 Low Plank KB Taps

Core Finisher: 4 Rounds :30 on :10 off

Hollow Hold

Sprinter Knee Tucks

Hip Lifts

Day 3: Full-Body Conditioning

Cardio of Choice: Bike/Run/Row/Walk/Stairmaster…

Dynamic Mobility: Peform 10 of Each

Cat/Cows, Arm/Leg Extensions, Adductor Rocks, Best Stretch in World, Bridges, Deadbugs, 90/90's, Half Kneeling Hip Flexor Stretch, Up Dog Down Dog, PVC or Band Shoulder Passthroughs

Power: 3 Rounds

10 Cal Row Machine

5 Broad Jumps

Block A: 10 Rounds (10-1 Reps)

KB Clean

KB Push Press

KB Squat

Row

Block B: 3 Rounds

10-15 Face Pulls

10-15 Glute Bridge Floor Press

:30 Farmers Carry

Block C: 3 Rounds

20 Adductor Machine

15e Single Leg Calf Raise

15-20 Pushups