Week 9 Workouts

Foam Roll & Thoracic Extension

15 Reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Prayer

60 seconds

Deep Squat

60 Seconds

Shoulder Packing

12 reps each side

Erg 1000 m

increase time 5 seconds every 250m

Double Kettlebell Front Squat

25 reps

Floor Squeeze Press

12 reps

Bent Over Dumbbell Row

10 reps per side

Plank

60 seconds, rest 60 seconds

Lateral Delta Rise

12 reps

Dumbbell Romanian Deadlift

8 reps, rest 60 seconds

Erg

500m, rest 120 seconds

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Prayer

60 seconds

Deep Squat

60 Seconds

Should Packing

12 reps each side

Burpees

10 reps, 3 times through

Reverse Rope Fly

10 reps, 3 times through

Mountain Climbers

10 reps each side, 3 times through

Pull Up/Negative Pull Up/Leg Assisted

25 reps

Alpha Press

10 reps each side

Face Pulls

12 Reps

Leg Lowers

8 reps each side, rest 60 seconds

Push Up

12 reps

Dumbbell Bicep Curl

15 reps, rest 60 seconds

Rope Pull (2-Hand Downward Pull)

30 seconds, rest 30 seconds

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Deep Squat

60 seconds

Prayer

60 seconds

Shoulder Packing

12 reps each side

Body Weight Squat

10 reps, 3 times through

Kettlebell Swing

10 reps, 3 times through

Ball Slams

10 reps, 3 times through

Pass Throughs

10 reps each side, 3 times through

Trapbar Deadlift

25 reps

Push Up

12 reps

TRX Rows

10 reps

Feet Elevated Plank

45 seconds, rest 60 seconds

Kettlebell Swing

15 reps

Cuban Press

10 reps, rest 60 seconds

Versa Climber

30 seconds, rest 30 seconds

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Deep Squat

60 seconds

Prayer

60 seconds

Shoulder Packing

12 reps each side

Versa Climber

500ft

Floor Press

25 reps

Pullup/Negative Pullup/Leg Assisted

8 reps

Split Squat

10 each side

Single Arm Kneeling Overhead Press

6 each side, rest 60 seconds

Plank Up

6 reps each side

Band Pull

6 reps, rest 60 seconds

Ski Erg

30 seconds, rest 30 seconds

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch