Exercise Sets Reps 1 Squat (RPE 8/85%) 3 5 2 KB Swing SLSU with weight 3 15-20 8         Exercise Sets Reps 1 OHP (RPE 6/65%) T Spine Extension Quadruped T Spine Rotation 3 5 20 seconds 20 seconds

Exercise Sets Reps 1 Squat (RPE 6/65%) 3 5 2 2 x 1000 Paused Front Squat 3 3 3 Reverse Lunge KB Swing 3 8 each 12-15 4 TGU Braced Abs with band or cable 2 1 each side ALAP

Exercise Sets Reps 1 Squat (RPE 7/65%) 4 6 2 BGSS Bodyweight Squat with 2/1000 holds at bottom & middle 4 10-12 each 10 3 Ab Wheel HLR 3 Point Plank 4 8 AMAP ALAP 4 Upper Body Circuit Dumbell Push Press Pushups FG Pullups 8 minutes

Exercise Sets Reps 1 Squat (RPE 8/75%) 5 5 2 BGSS Bodyweight Squat with 1/1000 pause at bottom & middle 4 8-12 each 10 3 Ab Wheel HLR 3 Point Plank 3 8 AMAP ALAP 4 Upper Body Circuit Dumbell Push Press Pushups FG Pullups 6minutes 30

Exercise Sets Reps 1 Squat (RPE 8/75%) 4 5 2 Step Ups Jump Squat 3x 12 each 15 3 Knee to Elbow Plank TGU Plank 3-4x AMAP 1 each side ALAP 4 Band Resisted Sprints 6x 10 seconds

Exercise Sets Reps 1 Squat (RPE 9/90%) 2 4 2 Step Ups Jump Squat 3x 8 each 10 3 Knee to Elbow Plank TGU Plank 3x AMAP 1 each side ALAP 4 Band Resisted Sprints 5x 10 seconds

Exercise Sets Reps 1 Squat (RPE 8/85%) 2 5 2 Sandbag Carry Backward Sled Drags OR Walking Lunges 6x  3x 100 feet 100 feet 12 each leg 3 Box Plank Knee to Elbow Plank 4x ALAP AMAP 4 Burpee Ladder 5-15-5 Do burpees 5, then 6, up to

Exercise Sets Reps 1 Squat (RPE 10/85%) 5 4 2 Sandbag Carry Backward Sled Drags OR Walking Lunges DB Bench Press 2x 100 feet 100 feet 10 each leg 8-12 3 Box Plank Knee to Elbow Plank 3x ALAP AMAP 4 Burpee Ladder 1-15-1 Do burpees 1,