Week 9: 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 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 lateral raise

Dumbbell Romanian Deadlift

8 reps, rest 60 seconds

Burner

Erg

500m, rest 120 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 9: 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 60 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 9: 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 60 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 9: 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

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 60 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