GENERAL WARM UP SKIP ROW BIKE RUN 5 MIN SQUAT HOLD 1 MIN ATG SQUAT 5 SIT TO STAND SQUAT

5 10/10 LEG SWING 10/10 LEG SWING REGULAR SKIP 10-20m WIDE SKIP 10-20m CROSSOVER SKIP FRONT 10-20m CROSS OVER SKIP BACK 10-20m SMALL SKIPS (TIGHT ANKLE) 10-20m HIGH KNEE SKIPS 10-20m PENDULUM 10-20m KNEE HUG TOE UP 10-20m QUAD STRETCH + TOE UP 10-20m QUAD + PENDULUM 10-20m HIP ROCKER 10/10 (90 RUSSIAN TWISTS) AB ROCKER 10 SCORPION STRETCH 10/10 QUADROPPED SCAP 10 RETRACTION CAT STRETCH 10 BIRD DOG 10/10 QUADROUPED REACH 5/5 UNDER MOUNTAIN POSE 30s SQUAT Banded Hip Flexor Banded Hip Opener Banded Figure 4 Banded Achilles Mash DEADLIFT Banded Hamstring Floss Banded RDL PRESS Pull Aparts Regular-High 5 Way Shoulder Banded Dislocates

A B C1 C2 D1 D2 D E

MONDAY Exercise Squat Press Posterior Chain Horizontal Press Quad Dominant Upper Back Finisher Core TUESDAY Exercise Power Clean Pull Ups Conditioning Core WEDNESDAY THURSDAY Exercise Deadlift Bench Quad Dominant Vertical Press Posterior Chain Triceps Finisher Core FRIDAY Exercise Weighted Pull Up Conditioning Core SATURDAY Exercise Loaded Carries Conditioning LSD Core SUNDAY

Sets 3 3 3 3 3 3 / 3-5

Reps 5/5/5+ 5/5/5+ 10-20 10-20 10-20 10-20 / /

A B C D REST

Sets 3 3 / 3-5

Reps 5x3 MAX / /

2min 2min 2min 2min

A B C1 C2 D1 D2 E F

Sets 3 3 3 3 3 3 / 3-5

Reps 5+ 5/5/5+ 10-20 10-20 10-20 10-20 / /

A 2 min 2 min B C

Sets Reps Find 3 or 5 RM / 3-5 / /

10/10 1-2min 10/5/5

A B C D REST

Sets 3 / / 3-5

Reps TIME / GO! /

Let no man's ghost return to say his training let him down

Let no man's ghost return to say his training let him down