Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by… Glute [...]

At the 7:00 mark, complete: Barbell Warm-Up With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Close Grip Overhead Squats x 3 reps Snatch Balance x 3 reps Snatch Drops x 3 reps Snatch x 3 reps A. Every 90 seconds, [...]

Two sets of: Assault Bike x 10 Calories Air Squats x 10 reps Push-Ups x 10 reps Hollow Rocks x 30 seconds A. Every 3 minutes, for 12 minutes (4 sets): Front Squat x 5 reps *Set 1 – @ 70% of 1-RM Front Squat *Set 2 – @ 75% of 1-RM Front Squat *Sets [...]

Leg Reach x 16 reps (8 per leg) Banded Tricep Stretch x 45 seconds per side Dumbbell Reverse Flies x 20 reps (use very light weight) Two sets of: Assault Bike x 2 minutes @ 60/50 RPM Med Ball Hamstring Curls x 15 reps Push-Ups x 15 reps A. Every minute, on the minute, for [...]

Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by… Glute [...]

Two sets of: Squat Rocks x 60 seconds Band Assisted Ankle Pulse x 45 seconds per side Barbell Warm-Up With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Close Grip Overhead Squats x 3 reps Snatch Balance x 3 reps Snatch [...]

Warmup, then: Two sets of: Side Plank Hold x 30 seconds per side Air Squats x 15 reps A. Every 3 minutes, for 15 minutes (5 sets): Front Squat x 5 reps *Sets 1-3 – @ 70% of 1-RM Front Squat *Sets 4-5 – @ 75% of 1-RM Front Squat B. Skill Technique Primer Three [...]

CrossOver Symmetry Banded Rows x 10 reps CrossOver Symmetry Reverse Flys x 10 reps CrossOver Symmetry Pull-Downs x 10 reps At the 7:00 mark, complete: Banded Good Mornings x 10 reps Reach Thrus x 5 reps Two sets of: Row x 500 Meters @ light pace Kettlebell Swings x 15 reps Goblet Squats x 10 [...]

CrossOver Symmetry Banded Rows x 10 reps CrossOver Symmetry Reverse Flys x 10 reps CrossOver Symmetry Pull-Downs x 10 reps At the 7:00 mark, complete: Banded Good Mornings x 10 reps Reach Thrus x 5 reps Two sets of: Row x 500 Meters @ light pace Kettlebell Swings x 15 reps Goblet Squats x 10 [...]

Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by… Glute Activation Warm-Up x 20 [...]