Tempo

Full dynamic warmup

20 min
16x(60m + 5 pushups) (rest until 120bpm)

Upper Lift/Ultimate

Full dynamic warmup

Chinups- 3 @ BW, BW+25, BW+35, BW+45

Stability Ball Pushups - 36, 24

Chest-Supported Row - 4x8 @ 45
Face Pull - 4x10 @ 90

Barbell Shrugs - 3x10 @ 205

DB Curls - 3x6 @ 2x45

2 hours full-field Ultimate

Tempo

Full dynamic warmup

20 min
16x(60m + 5 pushups) (rest until 120bpm)

Lower Lift

Full dynamic warmup

Front Squat - 5 @ 135, 3 @ 185,205,225,245, 2 @ 255

DB Reverse Lunge (Front Foot on 4" step) - 2x3x6 @ 2x80

Pullthrough - 3x10 @ 120

Plate Switches - 3x60s @ 5

Tempo

Full dynamic warmup

15 min
14x(60m + 5 pushups) (rest until 120bpm)

Lift

Full dynamic warmup

Front Squat - 4x6 @ 185
Chinups - 4x6 @ BW

Decline Bench Press - 2x8 @ 155
Chest-Supported Row - 2x8 @ 45

Track/Lift

Full dynamic warmup

4x30m Accelerations

10x10m (1 min RI)
5x20m (2 min RI)
5x30m (3 min RI)

Vertical Jumps - 5x2

Front Squat - 6x2 @ 205
Neutral Grip Chinups - 5x2

1-Arm Shoulder Press - 2x3x10 @ 45
Crossover Reverse Fly - 2x3x10 @ 30

Band Walks - 4x30m
Shoulder Band Walks - 4x2