Lower Lift/Bike

Full dynamic warmup

A. Front Squat - 5 @ 135, 3 @185, 2 @ 225, 245, 265
B. Walking Lunge - 3x(6/side) @ 2x85
C. Pullthrough - 3x12 @ 202.5
D. Shoulder Band Walks - 2x1x(4 circles)

Bike
30 min @ 120-130 BPM
291 Cal

Tempo

Full dynamic warmup

30 min
24x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Side Bridge - 2x3x30s

Upper Lift/Ultimate

Full dynamic warmup

A. Bench Press - 17, 10, 9 @ 155
B1. Chinups - 4x6 @ BW
B2. Band Pull-Apart - 4x12
C. Standing DB Shoulder Press - 4x8 @ 2x35
D1. Barbell Shrugs - 3x10 @ 275
D2. Hammer Curls - 3x10 @ 2x40
E. Wrist Roller - 2x3x4 @ 25

Full dynamic warmup

1.5 hours full-field Ultimate

Lower Lift/Bike

Full dynamic warmup

A. Vertical Jumps - 8x2
B. Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 2x2x8 @ 165
C. Safety Squat Bar Good Morning - 3x8 @ 175
D. Bar Rollout - 2x10

Bike
30 min @ 120-130 BPM
297 Cal

Bike

Full dynamic warmup

30 min @ 120-130 BPM
287 Cal

Upper Lift/Ultimate

Full dynamic warmup

A. Chinups - 3 @ BW, BW+25, BW+45
B1. Inverted Row - 4x8 @ BW
B2. Cuban Press - 4x8 @ 45
C. Safety Squat Bar Shrugs - 3x10 @ 245
D. Zottman Curls - 4x8 @ 2x35

2 hours hotbox

Tempo

Full dynamic warmup

30 min
23x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Side Bridge - 2x3x30s

Lower Lift

Full dynamic warmup

A. Safety Bar Squat - 3 @ 155, 205, 255, 275
B. Walking Lunge - 3x(6/side) @ 2x75
C. Pullthrough - 3x12 @ 200
D. Shoulder Band Walks - 2x2x(3 circles)

Bike

Full dynamic warmup

30 min @ 120-130 BPM
322 Cal

Upper Lift/Ultimate

Full dynamic warmup

A. Bench Press - 20, 13, 10 @ 135
B1. Chinups - 3x6 @ BW
B2. Band Pull-Apart - 3x12
C. Standing DB Shoulder Press - 4x8 @ 2x35
D1. DB Shrugs - 3x10 @ 2x100
D2. Hammer Curls - 3x8 @ 2x40
E. Wrist Roller - 2x2x4 @ 25

Full dynamic warmup

2 hours full-field Ultimate

Lower Lift

Full dynamic warmup

A. Box Jumps - 8x2 @ 40"
B. Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 2x2x8 @ 155
C. Safety Squat Bar Good Morning - 3x8 @ 155
D. Bar Rollout - 4x10

Tempo

Full dynamic warmup

20 min
15x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Side Bridge - 2x3x30s

Upper Lift/Ultimate

Full dynamic warmup

A. Chinups - 3 @ BW, BW+25, BW+35, BW+45
B. DB Bench Press - 18, 10 @ 2x65
C1. Inverted Row - 3x8 @ BW
C2. Cuban Press - 3x8 @ 45
D. Safety Squat Bar Shrugs - 3x10 @ 245
E. Zottman Curls - 3x8 @ 2x35

30 minutes throwing

1.5 hours mini

Tempo

Full dynamic warmup

20 min
15x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Side Bridge - 2x3x30s

Lower Lift

Full dynamic warmup

A. Sumo Deadlift - 5 @ 135, 3 @ 205, 275, 325, 345, 365
B. Walking Lunge - 3x(6/side) @ 2x65
C. Pullthrough - 3x12 @ 190
D. Shoulder Band Walks - 2x2x(2 circles)

Ultimate/Bike

Full dynamic warmup

2 hour scrimmage

Bike
15 min @ 120-130 BPM
115 Cal

Lift/Bike

Full dynamic warmup

A1. Front Squat - 5x2 @ 235
A2. 38" Box Jump - 5x2
A3. Chinups - 5x2 @ BW+35
B1. DB Bench Press - 8,8,5 @ 2x80
B2. Cable Row - 3x8 @ 130
C. Pullthrough - 3x10 @ 200
D. Pallof Press - 2x3x12 @ 70

Bike
30 min @ 120-130 BPM
287 Cal

Tempo

Tempo
Full dynamic warmup

20 min
18x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Track/Lift/Bike

Full dynamic warmup

3x4x30m (1 min cycle/4 min rest)
(On grass)

A1. Reverse Lunge + 18" Step-Up - 3x(15/side)
B1. Clap Pushups - 4x6
B2. Inverted Row - 10, 9, 7, 7 @ BW
C1. DB Front Raise - 2x3x10 @ 20
C2. Incline Reverse DB Fly - 3x10 @ 2x8
D. Band Walks - 2x2x30m

Bike
30 min @ 120-130 BPM
280 Cal