Speed Bench
5x 3 Reps
Decline Close Power Bench
3x 3 Reps
Explosive Dips
5x 5 Reps
Dips
3x Max Reps
Incline Pressups
5x Max Reps
T-Plank Ups
5x Max Reps
Renegade Burpees
5x Max Reps
Crucifix Pressups
3x Max Reps
Pressup Rollouts
3x Max Reps
Decline Bar Twists
3x 20 Reps
Cable Bends
3x 20 Reps
Warmup:
1x Wide Pullups
1x Pullups
1x Narrow Pullups
Muscle Ups
10 Total Reps
Crucifix Pullups
3x Max
Wide Pullups
3x Max
Pullups
3x Max
Narrow Pullups
3x Max
Chinups
4x Max
Muscle Ups
5>
Shimmy Pullups
5 Total Reps
Single Arm Rope Yank
5x 3 Reps Each Side
45 Cable Reverse Flys
3x Warm down Reps
warmup jog
20 Minute
Sprints
10x ~50m
beach/uneven ground jogging with climbing obstables
30-60 Minutes
Speed Squats
5x 3 speed reps
Clip Squats
3x 3 Reps
Power Squats
3x 3 power reps
Front Speed Squat
3x 3 Reps
Speed Cleans - Weighted Squat Jumps
5x 5/5 Reps
Jumping Deadlifts - Burpee Knee Tucks
5x 5/5 Reps
Squat Jump Knee Tucks
3x 5 Reps
3x Circuit
10 Box Jump Ups
10 Side to side jumps
10 Pistol Squats
Legs Day
Stamina/Speed
Chest Day
Back Day
Warrior Muscle Fitness
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