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