▪ Foundation: 2 sets each side, 7 reps each
‣ Split squats max tension
‣ Split squat reverse hyperextensions

• Foundation exercises not shown •
‣ Split squat tspine rotations
‣ Split squat oneleg hamstring floss

*Wide foundation stance
‣ 7x lunges
‣ 7x straight leg bent over scapular raises
‣ 7x tspin rotations
‣ 7x second fingertips out in front full body tension holds

▪ Abs: 2 sets each side, x10 reps
‣ Side plank bottom knee to chest 10 seconds
‣ Side plank raises
‣ Side plank reach through

• Abs not shown •
‣ Full plank allout tension holds 10 seconds
**Laying on back
2 sets with 1012 sec holds
Upper body crunched hands pushing on ground max tension
‣ Feet 6 inches above ground
‣ Feet vertical toe touches

▪ Circuit 1: explosive sets
2 sets of 7 explosive reps each ; repeat consecutively with NO REST
Once done with all 4 exercises, rest 1 min.
‣ Kettle bell swings
‣ Explosive pushups
‣ Kettlebell goblet squats to med ball
‣ Gorilla rows

▪ Circuit 2: Strength with explosive
Right after strength exercise, immediately go to the explosive exercise paired
‣ Barbell bench 12,12,10,8,6
‣ Land mine clean to press 5 reps
‣ Hex bar deadlift 12,10,8,6,5 last rep 525lbs
‣ Broad jumps 5 reps

▪ Accessory lifts
‣ Front foot elevated split squat 3 sets, 8 reps
‣ Split squat jumps 5 reps
‣ Pullups until failure
Not shown
Med ball slams

▪ FINISHER 2x through as fast as you can, NO REST until all exercises complete!!
‣ Sled drag 30 feet
‣ Sled push 30 feet
‣ Farmers walk 60 feet
‣ Sled explosive pulls 30 feet
‣ Sled explosive push 30 feet
‣ Racked kettlebell carry 60 feet
‣ Resistance sled up and back 100 ft (200 total)

Comment below if you survived!