MOD2
M6 Monday
Warm Up Mobility – 3 rounds
Kneeling to Lateral Half Kneeling – x6
Shoulder Crawl – 40ft
Pull-Up Reach – 3x
Skill –
Elbow Pop-Up – 12x – use sets as needed
Combo – 3 rounds
Split Squat – 6x
Deep knee bend to kneeling – 6x
Pullups – 6x
Deadlift, lap, and chest carry – 60ft – 40lb object
M7 Tuesday
Warm Up Mobility – 3 rounds
Deep Squat – 6x
Shouldering – 3x each side – 40lbs
Push Press – 6x – 75lbs
Skill – 6 rounds each side
Jerk – 4x – 125lbs
Combo – 3 rounds
Overhead Throw – 10x – 20lbs
Walking Split squat – 10x each side
Chest Throw – 20x – 20lbs
Hanging Knee Tuck – 20x
Split Jump – 30x – 4ft – for 1x1ft target
M8 Wednesday
Warm Up Mobility – 3 rounds
Deadhang – 30sec
Split Standing to Split Sit – 10x
Skill – 4 Rounds
Side Power Traverse 10ft
Combo – 2 rounds
Front Swing Throw – 30x – 30lbs
Walking Split Squat – 30x each side
Chest Throw – 30x – 30lbs
Jumping Pullups – 30x
M9 Thursday
Warm Up Mobility – (3 rounds)
Pullup – 4x
Deadlift – 4x – 75% of bodyweight
Shoulder Crawl – 30ft
Skill – 5 rounds
Deadlift – 2x – 125% of bodyweight
Combo – 3 rounds
Balancing Walk – 30ft – carry 60lbs
Rotational Throw – 10x – 30lbs
Elbow Pullup – 10x
Balancing Foot Hand Crawl – 30ft
M10 Friday
Warm Up Mobility – 3 rounds
Deep Squat – 10x
Log Shouldering – 2x each side – 50lbs
Backward Stepping Down – 10x
Skill – 4 rounds
Hands Free Should Carry Squat – 5x – 50lbs
Combo – 3 rounds
Balancing Walk – 30ft
Leg Swing Jump – 5x – 4ft – 8x8in target
One Arm Dead Hang – 5 sec – left and right sides
Roll Up – 2x
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