Prehab 12 Empty barbell goodmorning 10 Empty barbell squats 10 e/s Banded lateral walks 30 second wall sit X2 Back squats 3@80% 1@83%...

Prehab 5 min assault bike (easy pace) Every 1 minute 20m farmers carry Max Deficit Push-ups (on KB handles) 1min rest Max ring row (feet...

Prehab 10 scap pull-ups 10 scap push-ups 10 band pull aparts X3 Bench press 3@77% 1@80% 3@77% 1@83% 3@77% 1@85% Max strict pull ups 20 DB...

Prehab 150m row 12 lunges 9 situps 6 push-ups X3 Back squat- dropping to 3 reps this week as we get heavier for our strength work. Also a...

Prehab 150m row 12 squats 9 sit-ups 6 push-ups X3 Tabata 20sec on/10 sec off x8 (4min) Top of ring dip hold Bottom ring of dip hold (Be...

Prehab 10 plank to press 10 scap pull-ups (remember arms stay straight, if you aren’t 100% sure ask a trainer) 10 scap push-ups X3 Bench...

Prehab 6min AMRAP 4 inch worms 10 lunges and twist 12 squats (Repeat sequence for 4 minutes. Move slowly with focus of opening up the...

Prehab Tabata row 20 sec on 10 off x8 (4min) (Start light, increase intensity as you go) Min 1 -max strict pull-ups (if cannot get 3...

Prehab 30 sec dead hang 20 sec assault bike (easy) 10 push-ups (scaled to easy) 10 banded pull apart X3 Bench press 5@77% 1@83% 5@77%...

Prehab Min 1- 45 second easy assault bike Min 2- 12 squats Min 3- 45 second easy assault bike Min 4- 12 Banded lateral walks e/w X2 Back...

150m row 12 squats 9 sit-ups 6 push-ups 20m suitcase carry Left hand 20m waiters carry left hand (keep light focus on lock out) 20m...

Prehab 10 banded pull apart 12 banded external rotations 6e/s bottom up KB presses X3 Bench press 5@75% 1@80% 5@77% 1@83% 5@75% 1@85%...

12 banded good mornings 12 banded squats 12 banded lateral walks X2 Back squats 5@75% 1@80% 5@77% 1@83% 5@75% 1@85% 5 Bulgarian split...

Prehab 150m row 12 pull aparts 10 banded external rotations e/s X3 20m deadball carry (carry ball out in front) 12 double KB deadlift...

Prehab 500m row Then 9 push-ups 20 sec pec stretch R 10 hollow rocks 20sec pec stretch L X3 Bench press 73% 77% 73% 80% 73% 83% 8-10...

Prehab 5min easy assault bike -(5 sec sprint every minute) 12 banded lateral walks 12 banded goodmornings X3 Back Squat (continuing from...

Day 3 Prehab 12 cal bike 12 Cossack squats 6 hand release push-ups X3 3 sets of max glute ham raises (These are extremely challenging....

Day 2 Prehab 7 minute AMRAP 30 second cardio 30second dead hand 12 pull aparts 12 banded external rotations Bench press 5@70% 1@75% 5@70%...

Day 1 Prehab 100m row 12 squats 9 sit-ups 6 push-ups X4 (New strength cycle starting this week. Percentages will go up each week. Any...

5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s...