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Day 1 Day 2
Wk1 Reps Wk2 Reps Wk3 Rep Wk4 Rep Wk1 Reps Wk2 Reps Wk3 Rep Wk4 Rep
KB Swing/ Jump squats 0 x10 0 x10 0 x10 0 x10
0 x10 0 x10 0 x10 0 x10 Dumbbell Snatch x5 x5 x5 x5
0 x10 0 x10 0 x10 0 x10 vest if needed x5 x5 x5 x5
x5 x5 x5 x5
TRX rows (weight vest) 3x10 3x10 3x10 3x10
Ankle mobility 2x5ea 2x5ea 2x5ea 2x5ea
Val slide lunge BW x8ea x8ea x8ea x8ea Spiderman stretch
w/ Dumbbells x8ea x8ea x8ea x8ea 1 leg Squat BW x5ea xBW x5ea x5ea x5ea
x5ea x5ea x5ea x5ea
x5ea x5ea x5ea x5ea
Bench Press xWU xwu xwu xwu
Or Dumbbell Bench w/ x5 x5 x5 x5 Chin ups x6 0 x6 0 x6 0 x6
stability x5 x5 x5 x5 W/weight x6 0 x6 x6 0 x6