General Warmup
3:00 Bike
:30 Samson Stretch (right)
:30 Samson Stretch (left)
:30 Leg Swings (right)
:30 Leg Swings (left)
:30 Shuttle Runs
10 reps each: kettlebell deadlifts, Russian swings, American swings (light weight)
Workout
Part 1: Strength Superset (3 Rounds)
Dips on Machine: 8-10 reps at a controlled tempo.
Bicep Curls: 10-12 reps (dumbbell or barbell curls).
2 rest minutes between rounds.
Part 2: Heavy Conditioning
3 rounds 100-Yard Heavy Sled Pull
Rest 1 minutes between rounds.
Part 3: Farmers Carry
32 Kilo Kettlebell Carry: 3 rounds.
Distance: 50 yards out and back (100 yards total per round).
Rest 1 minute between rounds.
Part 4: Kettlebell Snatches
One-Handed Kettlebell Snatches: 3 rounds.
10 reps per hand using 32-kilo kettlebells.
Rest 1 minutes between rounds.
Accessory work
Shoulder stretches (30 seconds per side).
Triceps stretch (30 seconds per side).
Wrist stretches (30 seconds per side).
Hamstring stretch (30 seconds per side).
Foam Rolling (3-5 minutes):
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