Tuesday, 11/23/21


First time? Check out the Training and Warmup Guide HERE

Remember, you should be warming up and cooling down with 10 minutes of cardio of your choice, regardless of what is involved in the session. This can be steady state, or you can choose to do intervals. The sprinting and rucking that's in the program 3-4x per week as structured cardio is separate, and this is MORE than enough work!

I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!

A) Trap Bar Jump

3x5 with a light weight demo

B) Back Squat

Using 70% of your 1rm, perform 9 reps, resting after every 3rd rep for 30 seconds. That is one set. Complete 3 sets.

3 reps - 30 sec rest

3 reps - 30 sec rest

3 reps - 30 sec rest

=1 set

3 total sets.


C1) Jumping Lunge

3x20 (10 ea leg) demo

C2) Dumbbell Romanian Deadlift

3x10 demo

D) Leg Lower


4x10-15 demo

E) Neck Flexion

3x15 demo


1. Take a cold shower first thing upon waking.

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