Monday 

1. Raw strength day- everything is performed in super sets until you reach a functioning weight which you sustain for as along as possible 

2. The set is 10 minute, if you reach failure read as long as necessary to complete the next rep. Rest 5 minutes between sets 

A. Bench 2 rep, chin up 2 rep

B. Front squat 4 rep, push press 4 rep

C. Db lunge 6 rep, dB row 6 rep

Tuesday: Track day

1. 10 minute run warm up

2. 2 minute hard/ 1 easy- 5 rounds ( must be held at mile pace or greater each round)

3. 10 minute run cool down

Wednesday: Core day

1. 5x5 L sit pull up- 5 seconds up/ 5 seconds down

2. 5x5 resistance band crunches 5 second up/ 5 seconds down 

3. 4x4 tgu

4. accumulate 300s in v sit up position 

bodybuilding circuit- 4 rounds at walking pace- add weight as needed 

1. 8 chin up weighted 

2. 8 split squat weighted 

3. db shoulder press

4. db RDL

Pm -recovery bike cardio 

A. 30 minutes focus on easy breathing 

B. Hydrate and stretch hip and spine 

Thursday: Recovery day 

Recovery day.

1. Easy 60 minute cardio run or row

Friday: Strong man

1. sled push 6x50m 

2. sled lunge walk 6x50m

3. max weight ground to shoulder (sandbag or stone)  complete this weight three times 

4. max over head carry 50ft - 3 rounds for max weight

5. Dog fight- 5 rounds with sand bag @150/115- 5 ground to shoulder/ 5 sand bag squats/ 5 s2o

Saturday: Long emom—20 rounds 

1. 200m run 

2. row 200m 

3. 30-40 dub

Sunday

Dojo day