Day 1
2. Back Squat - 5x3
3a. HSPU - 5 x submax
3b. 2 KB swing - 5x15
3c. Power Push Ups - 5x10
3d. Power Jumps - 5x10
- no rest between exercises
- 90-120 sec rest after each round
Day 2
2a. Planche - x5 sets
2b. Front Lever - x5 sets
-practice each at your current level/ability
3a. Dips - 3-5x submax
3b. Pull Ups - 3-5x submax
Day 3
2. Deadlift - 5x3
3a. Deathmarch - 3x20
3b. Ab rollouts or L-sits - 3x submax
4. sleds or hills
Day 4
2a. 1 KB Snatch - 5x10/10
2b. Power Push ups - 5x8-10
3a. Rope Climb - 3-5x15'
3b. Reverse Plank - 3-5x30-60 seconds
4. Outdoor Run/Parkour