Lower Body Strength Day

• Mobility warmup
  • Knee floss
  • Pigeon folds
  • Toe raise
• Squat 3x5 at 8RPE
• Squat variation 3x10 at 7RPE
• Deadlift 3x5 at 8RPE
• Jefferson curls 3x10 at 7RPE
• Leg extensions 3x12 at 7RPE
• Hamstring curls 3x12 at 7RPE
• Long lever planks 2x30s

Upper Body Push Strength Day

• Bench press 3x5 at 8RPE
• Incline press 3x10 at 7RPE
• Shoulder press 3x5 at 8RPE
• Cable crossovers 3x12 at 7RPE
• Dips 3x12
• Decline crunches 2x12

Upper Body Pull Strength Day

• Pull ups 40 reps
• Horizontal row 3x10 at 7RPE
• Chest supported row 3x10 at 7RPE
• Face pulls 3x15 at 7RPE
• Reverse pec deck 3x10 at 7RPE
• Pushups 2x20
• Leg raise 2x12

Plyometrics Day

• Mobility warmup
  • Knee floss
  • Pigeon folds
  • Toe raise
• Run
• Rope
• Weighted Bulgarian squat jumps
• Seated jumps
• Single leg hops
• Weighted L sits

Cardio Day A

• Long and slow run at 2x pace for >1 hour
• Cooldown stretch

Cardio Day B

• Interval sprints at 0.8 pace for 1 hour
• Cooldown stretch

#workout