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
DEVELOPMENT:
1. Take a cold shower first thing upon waking.