1. Deadlift 5×1 @ add 5lbs to last deadlift weight

2. Meadows row 3×8/side

3. Row 20 sec all-out, 20 sec easy 6x for 4 min total. 

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1. 5-10-5 pro agility drill. 3x left, 3x right. Rest to recovery between sprints. 

2. Barbell back squat. 3×5 @ add 5lbs to last squat weight. 

3. Single arm landmine press 3×8/arm

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Rest day.

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a. Bench Press 3×5 add 5lbs to last weight.

b. Single arm, lying dumbbell triceps extensions. 

c. Sled Drag 15 min with 45lbs. 

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Jump for height max. Use box, just jump, vertec, chalk on a wall… 7x attempts for best jump.

Barbell Back Squat 5 RM

Calculate max (weight x reps x .0333 +weight) = theoretical 1 RM

Slam a Gatorade and git. 

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Rest. Study. Reflect. Family. Prepare.

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Conditioning:

Complete the following circuit as many times as possible in 20 minutes:

10x Push-Up

10x Kettlebell swing with 24kg

100 yd Sled drag w/45lbs

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1.Hang Power Clean.  5×3.  Add 5lbs to weight used on last power clean workout.  Rest as needed.

2. Conditioning:  Complete the following circuit as many times as possible in 20 minutes:

1x Chin-up

5x/side reverse lunge

5x/side single arm kettlebell push-press with 24kg.

400m row

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1.Barbell Back Squat.  3×5.  Add 5lbs to weight used on last squat workout.  Rest as needed.

2. Single Arm Dumbbell Bench Press.  3×5 per side.  Add 5-10lbs to last weight used.  1 min rest.

3. Conditioning:

4x 100 30 sec rest between runs

2x 200 45 sec rest between runs

3x 300 1 min rest between runs

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Rest Day.

Eat hard.

3-4x 10-15 min walks following meals.

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