Week 3: Workout #1
Warmup
Foam Roll & Thoracic Extension
15 Reps
Hip Steps
10 reps each side
Ankle Mobilization
12 reps each side
Knees to Chest
60 seconds
Prayer
60 seconds
Deep Squat
60 Seconds
Shoulder Packing
12 reps each side
Erg 1000 m
increase time 5 seconds every 250 m
Triset #1
Triset #2
Kettlebell Deadlift
8 reps per side, 90 second rest
Band Pulls
12 reps
Plank Up
10 reps per side, 60 second rest
Triset #3
Week 3: Workout #2
Warmup
Foam Roll & Thoracic Extension
15 reps
Hip Steps
10 reps each side
Ankle Mobilization
12 reps each side
Knees to Chest
60 seconds
Prayer
60 seconds
Deep Squat
60 Seconds
Should Packing
12 reps each side
Reverse Rope Fly
10 reps
Burpees
10 reps
Mountain Climbers
10 reps each side
Triset #1
Kneeling Single Arm Overhead
8 reps per side
Dumbbell Romanian Deadlift
8 reps
TRX/Rows/Supine Row
8 reps, 60 second rest
Triset #2
Kettlebell Swing
15 reps
Leg Lowers
5 reps per side
Bulgarian Split Squat
8 reps per side, 60 second rest
Triset #3
Push Up
12 reps
Jump Squat
10 reps
Side Plank
20 seconds, 60 second rest
Cooldown
Foam Roll Calves
Foam Roll Hamstring
Foam Roll Glutes
Foam Roll Quads
Foam Roll Upper Back
Hip Flexor
Quad Stretch
Hamstrings: Sit and Reach
Deep Squat Hold
Shoulder Stretch
Week 3: Workout #3
Warmup
Foam Roll & Thoracic Extension
15 reps
Hip Steps
10 reps each side
Ankle Mobilization
12 reps each side
Knees to Chest
60 seconds
Deep Squat
60 seconds
Prayer
60 seconds
Shoulder Packing
12 reps each side
Body Weight Squat
30 reps
Kettlebell Swing
10 reps
Ball Slams
10 reps
Pass Throughs
10 reps each side
Triset #1
Trapbar Deadlift/Suitcase
10 reps
Cuban Press
8 reps
Feet Elevated Plank
40 seconds, 60 second rest
Triset #2
Goblet Squat
10 reps
TRX Face Pull/Cable Face Pull
10 reps
Single Leg Glute Bridge
10 reps per side, Rest 60 seconds
Triset #3
Pull Up
AMRAP
Battle Rope Slam/Medicine Ball Slam
20 reps
Hanging Leg Raise
10 reps, rest 60 seconds
Cooldown
Foam Roll Calves
Foam Roll Hamstrings
Foam Roll Glutes
Foam Roll Quads
Foam Roll Upper Back
Hip Flexor
Quad Stretch
Hamstrings: Sit and Reach
Deep Squat Hold
Shoulder Stretch
Week 3: Workout #4
Warmup
Foam Roll & Thoracic Extension
15 reps
Hip Steps
10 reps each side
Ankle Mobilization
12 reps each side
Knees to Chest
60 seconds
Prayer
60 seconds
Deep Squat
60 Seconds
Should Packing
12 reps each side
Burpees
10 reps
Reverse Rope Fly
10 reps
Mountain Climbers
10 reps each side
Triset #1
Kneeling Single Arm Overhead
8 reps each side
Dumbbell Romanian Deadlift
8 reps
TRX/Rows/Supine Row
8 reps, rest 120 seconds
Triset #2
Kettlebell Swing
15 reps
Leg Lowers
5 reps each side
Bulgarian Split Squat
8 reps each side, rest 120 seconds
Triset #3
Week 3: Workout #4
Warmup
Foam Roll & Thoracic Extension
15 reps
Hip Steps
10 reps each side
Ankle Mobilization
12 reps each side
Knees to Chest
60 seconds
Deep Squat
60 seconds
Prayer
60 seconds
Shoulder Packing
12 reps each side
Versa Climber
550 feet
Triset #1
Goblet Lunge
8 reps per side
Kneeling Single Arm Overhead
10 reps per side
Leg Lowers
5 reps per side, 60 second rest
Triset #2
Glute Ham Raise
6 reps
Push Ups
AMRAP
Mountain Climbers
25 reps per side, 60 second rest
Triset #3
Rowing Machine
350 m
Squat Triangles
5 reps per side
Plank
40 seconds, 60 second rest
Cooldown
Foam Roll Calves
Foam Roll Hamstrings
Foam Roll Glutes
Foam Roll Quads
Foam Roll Upper Back
Hip Flexor
Quad Stretch
Hamstrings: Sit and Reach
Deep Squat Hold