Week 5: 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 250m
Triset #1
Goblet Squat
8 reps
Bent Over Row
8 reps
Lateral Raise
8 reps, rest 120 seconds
Triset #2
Dumbbell Reverse Lunge
6 reps per side
Kettlebell Upright Row
6 reps
Floor Press
6 reps, rest 120 seconds
Triset #3
Rope Machine Pulling Down
15 seconds
Rope Machine Pulling Up
15 seconds, 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 5: 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
Burpees
12 reps, 3 times through
Reverse Rope Fly
10 reps, 3 times through
Mountain Climbers
10 reps, 3 times through
Triset #1
Dumbbell Romanian Deadlift
8 reps
Alpha Press
8 reps each side
TRX/Rows/Supine Row
8 reps, 120 second rest
Triset #2
Pull Up/Negative Pull Up/Leg Assisted
6 reps
Jump Squat
6 reps
Push Up
6 reps, rest 120 seconds
Triset #3
Ball Slam
15 seconds
Farmers Hold
15 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 5: 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
10 reps, 3 times through
Kettlebell Swing
10 reps, 3 times through
Ball Slams
10 reps, 3 times through
Pass Throughs
10 reps each side, 3 times through
Triset #1
Reverse Lunge
8 reps each side
Curl to Press
8 reps
Dumbbell Reverse Flys
8 reps, rest 120 seconds
Triset #2
Push Press
6 reps
Goblet Squat
6 reps
TRX Face Pull/Cable Face Pull
6 reps, rest 120 seconds
Triset #3
Kettlebell Swing
15 seconds
Mountain Climbers
15 seconds, 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 5: 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
500 feet
Triset #1
Trap Bar Deadlift
8 reps
Alpha Press
8 reps per side
Leg Lowers
8 reps per side, 120 second rest
Triset #2
TRX/Supine Row
6 reps
Box/Bench Step Up
6 reps each side
Floor Dumbbell Squeeze Press
6 reps, rest 120 seconds
Triset #3
Bicep Curl
15 seconds
Push Up
15 seconds, 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