Prehab 6 cal assault bike 12 lateral banded walks 8 banded squats X3 Then Front Squats 4 sets of 6-10 reps (4 seconds down 1 second hold,...

Min1- 10 scap pull-ups + 10 scap push-ups Min2- 8 burpees Min3- 20m waiters carry plus 5 single arm strict press (E/S) Min4- 12 slow and...

Prehab 12 banded rotator cuffs (Left then right) 12 banded pull aparts Build to heavy single strict press (same as back squat from day 1,...

Prehab 100m row 12 banded lateral walks 12 banded squats X3 Then Build to a heavy single back squat (take as many sets as needed as well...

Prehab 20m waiters walk R and L 8 squats (slow and controlled) 8 burpees X4 6 e/l -Bulgarian split squats (3 sec pause at bottom) hold a...

Prehab 12 banded external rotations 20sec hang from pull up bar 5 wall walks X2 Shoulder press 5x5 (light weight roughly 60% of 1RM,...

This weeks strength work will work as a de-load. They will be light weight and more sets. This will prime the body for our new cycle...

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 20 sec pec stretch L X3 Strict press 5x1 (same as back squats from...

Prehab 5min easy assault bike - (5 sec sprint every minute) 12 banded lateral walks 12 banded good mornings X3 Back squat 5x1 (heavy)...

Prehab 150m row 10 scap pull-ups 20sec pec stretch (right) 20sec down dog 20 sec pec stretch (left) X2 50m farmers carry (heavy) Sled...

Prehab 12 Banded pull aparts 9 push-ups 6 sit-ups 9 scap push-ups X3 Strict press 3x5 (same as back squats, go heavy for the 3 reps)...

This week our strength work will decrease in reps but increase in weight. If you missed last weeks strength of 5x5 make sure you do that...

2 rounds of: 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...

Prehab 10 banded pull apart 12 banded external rotations 6 e/s bottom up KB presses X3 Strict press 5x5 (build to heavy set) 1:30 rest...

12 banded good mornings 12 banded squats 12 banded lateral walks X2 Back squats 5x5 (increase weight each set) 1:30min rest b/w 5...

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...

Prehab 10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l (moderate weight) 8 reverse...

Prehab 150m row 10x banded external rotations 20sec pec stretch (both sides) X3 5 rounds of 30 sec max strict pull-ups (scale to band or...

5 minute Assault Bike (easy pace, every minute sprint for :05 seconds) 20m Suitcase Carry (right) 20m Suitcase Carry (left) 20m Waiters...