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BoostcampPNG

Tomorrow War

by Conrad Mondragon
1 athletes joined

Program Description

Strongman, loaded bodyweight, kettlebell, sandbag, barbell, joint friendlier variations and mobility work for the long term military athlete.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 11, 2024 05:48
  • Last Edited
    Aug 31, 2024 08:39
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
1B
Inch Worm + Push Up
1
1C
Lying Leg Raise
1
1D
Arm Circle
1
1E
Reverse Plank
1
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
1B
Inch Worm + Push Up
1
1C
Lying Leg Raise
1
1D
Arm Circle
1
1E
Reverse Plank
1
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
1B
Inch Worm + Push Up
1
1C
Lying Leg Raise
1
1D
Arm Circle
1
1E
Reverse Plank
1
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
1B
Inch Worm + Push Up
1
1C
Lying Leg Raise
1
1D
Arm Circle
1
1E
Reverse Plank
1
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
1B
Inch Worm + Push Up
1
1C
Lying Leg Raise
1
1D
Arm Circle
1
1E
Reverse Plank
1
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
1B
Inch Worm + Push Up
1
1C
Lying Leg Raise
1
1D
Arm Circle
1
1E
Reverse Plank
1
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
1B
Split Squat (Bodyweight)
1
10-20 reps
1C
Cossack Squat
2
10-20 reps
1D
Sissy Squat
2
10-15 reps
1E
Jump Squat
2
10 reps
1F
Split Squat Jump
2
10 reps
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
1B
Split Squat (Bodyweight)
1
10-20 reps
1C
Cossack Squat
2
10-20 reps
1D
Sissy Squat
2
10-15 reps
1E
Jump Squat
2
10 reps
1F
Split Squat Jump
2
10 reps
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
1B
Split Squat (Bodyweight)
1
10-20 reps
1C
Cossack Squat
2
10-20 reps
1D
Sissy Squat
2
10-15 reps
1E
Jump Squat
2
10 reps
1F
Split Squat Jump
2
10 reps
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
1B
Split Squat (Bodyweight)
1
10-20 reps
1C
Cossack Squat
2
10-20 reps
1D
Sissy Squat
2
10-15 reps
1E
Jump Squat
2
10 reps
1F
Split Squat Jump
2
10 reps
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
1B
Split Squat (Bodyweight)
1
10-20 reps
1C
Cossack Squat
2
10-20 reps
1D
Sissy Squat
2
10-15 reps
1E
Jump Squat
2
10 reps
1F
Split Squat Jump
2
10 reps
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
1B
Split Squat (Bodyweight)
1
10-20 reps
1C
Cossack Squat
2
10-20 reps
1D
Sissy Squat
2
10-15 reps
1E
Jump Squat
2
10 reps
1F
Split Squat Jump
2
10 reps
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
1B
Jump Squat
1
1 mins
1C
Jumping Jack
1
1 mins
1D
Jump Switch Lunge
1
1 mins
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
7A
Stretching
1
15 mins
7B
Yoga
1
15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
1B
Jump Squat
1
1 mins
1C
Jumping Jack
1
1 mins
1D
Jump Switch Lunge
1
1 mins
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
7A
Stretching
1
15 mins
7B
Yoga
1
15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
1B
Jump Squat
1
1 mins
1C
Jumping Jack
1
1 mins
1D
Jump Switch Lunge
1
1 mins
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
7A
Stretching
1
15 mins
7B
Yoga
1
15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
1B
Jump Squat
1
1 mins
1C
Jumping Jack
1
1 mins
1D
Jump Switch Lunge
1
1 mins
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
7A
Stretching
1
15 mins
7B
Yoga
1
15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
1B
Jump Squat
1
1 mins
1C
Jumping Jack
1
1 mins
1D
Jump Switch Lunge
1
1 mins
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
7A
Stretching
1
15 mins
7B
Yoga
1
15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
1B
Jump Squat
1
1 mins
1C
Jumping Jack
1
1 mins
1D
Jump Switch Lunge
1
1 mins
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
7A
Stretching
1
15 mins
7B
Yoga
1
15 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Week 1
1 / 6 Weeks
Day 2
1
Run
1 Set
60 mins
Day 3
1A
Squat (Bodyweight)
1 Set
20-40 Reps
1B
Split Squat (Bodyweight)
1 Set
10-20 Reps
1C
Cossack Squat
2 Sets
10-20 Reps
1D
Sissy Squat
2 Sets
10-15 Reps
1E
Jump Squat
2 Sets
10 Reps
1F
Split Squat Jump
2 Sets
10 Reps
2
Cambered Bar Squat
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@7.5
@8
3
Romanian Deadlift (Trap Bar)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@7.5
@8
4
Front Squat (Dumbbell)
4 Sets
12-15 Reps
@8
5
Hip Thrust (Barbell)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@7.5
@8
6A
Decline Sit Up (Bodyweight)
3 Sets
10-15 Reps
@9
6B
Hamstring Curl
3 Sets
10-15 Reps
@9
7A
Pallof Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7.5
@8
7B
Hanging Leg Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7
@8
8A
Sled Pull
3 Sets
1 Set
1 mins
1 mins
@7
@8
8B
Loaded Carry
1 Set
2 Sets
1 Set
1 mins
1 mins
@7
@7
@8
9
Yoga
1 Set
30 mins
Day 4
1A
Stretching
1 Set
2 mins
1B
Jump Squat
1 Set
1 mins
1C
Jumping Jack
1 Set
1 mins
1D
Jump Switch Lunge
1 Set
1 mins
2
Single Arm Kettlebell Swing
4 Sets
15 Reps
@6.5
3
Snatch (Kettlebell)
4 Sets
5 Reps
@7.5
4
Bear Crawl
4 Sets
1 mins
5
Drag
4 Sets
1 mins
@10
6
Stretching
1 Set
10 mins
7A
Stretching
1 Set
15 mins
7B
Yoga
1 Set
15 mins
Day 5
1
Loaded Carry
1 Set
1 Reps
@6
Day 1
1A
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1B
Inch Worm + Push Up
1 Set
1C
Lying Leg Raise
1 Set
1D
Arm Circle
1 Set
1E
Reverse Plank
1 Set
2A
Weight Vest Pull Up
2 Sets
1 Set
5-8 Reps
4-6 Reps
@8.5
@8.5
2B
Dip (Weighted)
2 Sets
1 Set
5-8 Reps
4-6 Reps
@8
@8.5
3A
T-Bar Row
3 Sets
12 Reps
@9.5
3B
Incline Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-8 Reps
@8
@8.5
4A
Push Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7.5
@8
@8.5
@10
4B
Landmine Twist
2 Sets
1 Set
1 Set
10-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@8.5
5A
Neck Extension
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7.5
@8
@8.5
5B
Neck Flexion
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7.5
@8
6A
Farmer's Walk (Weighted)
10 Sets
1 Reps
@10
6B
Sled Pull
1 Set
9 Sets
1 mins
@8
@8
7
Yoga
1 Set
30 mins