Week 2: 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 1000 m

    increase time 5 seconds every 250 m

    row machine

  • Triset #1

    Goblet Squat

    12 reps

    goblet squat

    Dumbbell Chest Press

    10 reps

    dumbbell chest press

    Chainsaws

    8 reps per side

    bent over row

  • Triset #2

    Kettlebell Deadlift

    8 reps per side, 90 second rest

    kettlebell rdl

    Band Pulls

    12 reps

    band pull apart

    Plank Up

    10 reps per side, 60 second rest

    plank up 

  • Triset #3

    Chin Up

    AMRAP

    chin ups

    Reverse Lunge

    8 reps per side

    dumbbell reverse lunge

    Dumbbell Lateral Raise

    12 reps, rest 60 seconds

    dumbbell lateral raise

  • Cooldown

    Foam Roll Calves

    foam roll- calf

    Foam Roll Hamstring

    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 2: 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

    burpees

    Reverse Rope Fly

    10 reps 

    reverse rope fly

    Mountain Climbers

    10 reps each side

    mountain climbers

  • Triset #1

    Kneeling Single Arm Overhead

    8 reps per side

    kneeling single overhead press

    Dumbbell Romanian Deadlift

    8 reps

    dumbbell deadlift

    TRX/Rows/Supine Row

    8 reps

    trx row

  • Triset #2

    Kettlebell Swing

    15 reps

    kettlebell swing

    Leg Lowers

    5 reps per side

    leg lowers

    Bulgarian Split Squat

    8 reps per side, 90 second rest

    bulgarian split squat

     

  • Triset #3

    Push Up

    12 reps

    push up

    Jump Squat

    10 reps

    squat jump

    Side Plank

    20 seconds, 60 second rest

    side plank

  • Cooldown

    Foam Roll Calves

    foam roll- calf

    Foam Roll Hamstring

    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 2: 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

    25 reps

    goblet squat

    Kettlebell Swing

    10 reps

    kettlebell swing

    Ball Slams

    10 reps

    medicine ball slam

    Pass Throughs

    10 reps each side

    pass throughs

  • Triset #1

    Trapbar Deadlift/Suitcase

    8 reps

    trap bar deadlift

    Cuban Press

    8 reps

    cuban press

    Feet Elevated Plank

    35 seconds, 90 second rest

    feet elevated plank

  • Triset #2

    Goblet Squat

    10 reps

    goblet squat

    TRX Face Pull/Cable Face Pull

    10 reps

    trx face pulls

    Single Leg Glute Bridge

    10 reps per side, Rest 90 seconds

    single leg glute bridge

     

  • Triset #3

    Pull Up

    AMRAP

    pull ups

    Battle Rope Slam/Medicine Ball Slam

    20 reps

    battle rope slam

    Hanging Leg Raise

    20 seconds, Rest 60 seconds

    hanging leg raise

  • Cooldown

    Foam Roll Calves

    foam roll- calf

    Foam Roll Hamstring

    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 2: 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

    Deep Squat

    60 seconds

    deep squat with kettlebell

    Prayer

    60 seconds

    prayer stretch

    Shoulder Packing

    12 reps each side

    shoulder packing

     

    Versa Climber

    500 feet

    versa climber

  • Triset #1

    Goblet Lunge

    8 reps per side

    goblet lunge

    Kneeling Single  Arm Overhead 

    10 reps per side

    kneeling single overhead press

    Leg Lowers

    5 reps per side, 90 second rest

    leg lowers

  • Triset #2

    Glute Ham Raise

    6 reps

    glute ham raise

    Push Ups

    AMRAP

    push up

    Mountain Climbers

    25 reps per side, 90 second rest

    mountain climbers

     

  • Triset #3

    Rowing Machine

    250 m

    row machine

    Squat Triangles

    5 reps per side

    squat triangle

    Plank

    35 seconds, 60 second rest

    plank

  • Cooldown

    Foam Roll Calves

    foam roll- calf

    Foam Roll Hamstring

    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