Week 10: Workout #1

  • Warmup

    Foam Roll & Thoracic Extension

    15 Reps

    thoracic extension

    Hip Steps

    10 reps each side

    hip mobility complex

    Ankle Mobilization

    12 reps each side

    Knees to Chest

    60 seconds

    knees to chest stretch

    Prayer

    60 seconds

    prayer stretch

    Deep Squat

    60 Seconds

    deep squat with kettlebell

    Shoulder Packing

    12 reps each side

    shoulder packing

    Erg 1000m

    increase time 5 seconds every 250m

    row machine

  • Single

    Double Kettlebell Front Squat

    25 reps

    double kettlebell front squat

  • Triset #1

    Floor Squeeze Press

    12 reps

    floor press

    Bent Over Dumbbell Row

    10 reps per side

    Plank

    60 seconds, rest 60 seconds

  • Superset

    Lateral Delta Rise

    12 reps

    Dumbbell Romanian Deadlift

    8 reps, rest 45 seconds

  • Burner

    Erg

    500m, rest 90 seconds

  • Cooldown

    Foam Roll Calves

    foam roll- calf

    Foam Roll Hamstrings

    foam roll- hamstring

    Foam Roll Glutes

    foam roll - glutes

    Foam Roll Quads

    foam roll- quadriceps

    Foam Roll Upper Back

    foam roll - upper back

    Hip Flexor

    Quad Stretch

    Hamstrings: Sit and Reach

    Deep Squat Hold

    deep squat with kettlebell

    Shoulder Stretch

Week 10: Workout #2

  • Warmup

    Foam Roll & Thoracic Extension

    15 reps

    Hip Steps

    10 reps each side

    hip mobility complex

    Ankle Mobilization

    12 reps each side

    achilles stretch

    Knees to Chest

    60 seconds

    knees to chest stretch

    Prayer

    60 seconds

    prayer stretch

    Deep Squat

    60 Seconds

    deep squat with kettlebell

    Should Packing

    12 reps each side

    shoulder packing

    Burpees

    10 reps, 3 times through

    burpees

    Reverse Rope Fly

    10 reps, 3 times through

    reverse rope fly

     

    Mountain Climbers

    10 reps each side, 3 times through

    mountain climbers

  • Single

    Pull Up/Negative Pull Up/Leg Assisted

    25 reps

    negative pull ups

  • Triset #1

    Alpha Press

    10 reps each side

    alpha press

    Face Pulls

    12 Reps

    Leg Lowers

    8 reps each side, rest 60 seconds

  • Superset

    Push Up

    12 reps

    Dumbbell Bicep Curl

    15 reps, rest 45 seconds

    bicep curl

  • Burner

    Rope Pull (2-Hand Downward Pull)

    30 seconds, rest 30 seconds

    double arm pull down

  • Cooldown

    Foam Roll Calves

    foam roll- calf

    Foam Roll Hamstrings

    foam roll- hamstring

    Foam Roll Glutes

    foam roll - glutes

    Foam Roll Quads

    foam roll- quadriceps

    Foam Roll Upper Back

    foam roll - upper back

    Hip Flexor

    Quad Stretch

    Hamstrings: Sit and Reach

    Deep Squat Hold

    deep squat with kettlebell

    Shoulder Stretch

Week 10: Workout #3

  • Warmup

    Foam Roll & Thoracic Extension

    15 reps

    thoracic extension

    Hip Steps

    10 reps each side

    hip mobility complex

    Ankle Mobilization

    12 reps each side

    achilles stretch

    Knees to Chest

    60 seconds

    knees to chest stretch

    Deep Squat

    60 seconds

    deep squat with kettlebell

    Prayer

    60 seconds

    prayer stretch

    Shoulder Packing

    12 reps each side

    shoulder packing

    Body Weight Squat

    10 reps, 3 times through

    goblet squat

    Kettlebell Swing

    10 reps, 3 times through

    kettlebell swing

    Ball Slams

    10 reps, 3 times through

    medicine ball slam

    Pass Throughs

    10 reps each side, 3 times through

    pass throughs

  • Single

    Trapbar Deadlift

    25 reps

  • Triset #1

    Push Up

    12 reps

    TRX Rows

    10 reps

    Feet Elevated Plank

    45 seconds, rest 60 seconds

  • Superset

    Kettlebell Swing

    15 reps

    Cuban Press

    10 reps, rest 45 seconds

  • Burner

    Versa Climber

    30 seconds, rest 30 seconds

  • Cooldown

    Foam Roll Calves

    foam roll- calf

    Foam Roll Hamstrings

    foam roll- hamstring

    Foam Roll Glutes

    foam roll - glutes

    Foam Roll Quads

    foam roll- quadriceps

    Foam Roll Upper Back

    foam roll - upper back

    Hip Flexor

    Quad Stretch

    Hamstrings: Sit and Reach

    Deep Squat Hold

    deep squat with kettlebell

    Shoulder Stretch

Week 10: Workout #4

  • Warmup

    Foam Roll & Thoracic Extension

    15 reps

    thoracic extension

    Hip Steps

    10 reps each side

    hip mobility complex

    Ankle Mobilization

    12 reps each side

    achilles stretch

    Knees to Chest

    60 seconds

    knees to chest stretch

    Prayer

    60 seconds

    prayer stretch

    Deep Squat

    60 seconds

    deep squat with kettlebell

    Shoulder Packing

    12 reps each side

    shoulder packing

    Versa Climber

    500ft

  • Single

    Floor Press

    25 reps

    floor press

  • Triset #1

    Pullup/Negative Pullup/Leg Assisted

    8 reps

    negative pull ups

    Split Squat

    10 each side

    Single Arm Kneeling Overhead Press

    6 each side, rest 60 seconds

  • Superset

    Plank Up

    6 reps each side

    Band Pull

    6 reps, rest 45 seconds

  • Burner

    Ski Erg

    30 seconds, rest 30 seconds

    ski erg

  • Cooldown

    Foam Roll Calves

    foam roll- calf

    Foam Roll Hamstrings

    foam roll- hamstring

    Foam Roll Glutes

    foam roll - glutes

    Foam Roll Quads

    foam roll- quadriceps

    Foam Roll Upper Back

    foam roll - upper back

    Hip Flexor

    Quad Stretch

    Hamstrings: Sit and Reach

    Deep Squat Hold

    deep squat with kettlebell

    Shoulder Stretch