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Athletic strength & hypertrophy plan

by Felipe Rojas

Program Description

This program is designed to build strength, enhance muscular hypertrophy, and improve endurance while maintaining optimal athletic performance. By integrating full-body strength training, targeted hypertrophy exercises, and endurance-based conditioning, this plan promotes a balance approach to fitness. It is ideal for individuals seeking to develop both power and stamina without compromising mobility and recovery. The structured progression ensures continuous adaptation, while mobility work and recovery sessions help prevent injuries and sustain long-term performance. Increase 2.5 - 5kg per week or alternatively, you can increase reps per week. Optional: You have an active rest day, in which a day of stretching is suggested, which can also be replaced by yoga or light outdoor activities.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2025 08:19
  • Last Edited
    Apr 26, 2025 10:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
6 reps
RPE 8
5
Ab Wheel
4
20 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
12 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
12 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
12 reps
RPE 6
2
Squat (Barbell)
3
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
5
Pull-Up (Bodyweight)
2
6 reps
RPE 6
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
6 reps
RPE 8
5
Ab Wheel
4
20 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
12 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
12 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
12 reps
RPE 6
2
Squat (Barbell)
3
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
5
Pull-Up (Bodyweight)
2
6 reps
RPE 6
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
6 reps
RPE 8
5
Ab Wheel
4
20 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
12 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
12 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
12 reps
RPE 6
2
Squat (Barbell)
3
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
5
Pull-Up (Bodyweight)
2
6 reps
RPE 6
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4-6 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
Vertical Jump
3
5 reps
RPE 7
4
VO2 Max Intervals
6
0.3 mins
RPE 8
5
Battle Ropes
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4-6 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
Vertical Jump
3
5 reps
RPE 7
4
VO2 Max Intervals
6
0.3 mins
RPE 8
5
Battle Ropes
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4-6 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 8
4
Battle Ropes
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
3
4-6 reps
RPE 6
2
Box Jump
3
6 reps
RPE 6
3
VO2 Max Intervals
4
0.3 mins
RPE 6
4
Battle Ropes
3
0.5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4-6 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 8
4
Battle Ropes
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4-6 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
Vertical Jump
3
5 reps
RPE 7
4
VO2 Max Intervals
6
0.3 mins
RPE 8
5
Battle Ropes
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4-6 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 8
4
Battle Ropes
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
3
4-6 reps
RPE 6
2
Box Jump
3
6 reps
RPE 6
3
VO2 Max Intervals
4
0.3 mins
RPE 6
4
Battle Ropes
3
0.5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4-6 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 8
4
Battle Ropes
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4-6 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
Vertical Jump
3
5 reps
RPE 7
4
VO2 Max Intervals
6
0.3 mins
RPE 8
5
Battle Ropes
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4-6 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 8
4
Battle Ropes
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
3
4-6 reps
RPE 6
2
Box Jump
3
6 reps
RPE 6
3
VO2 Max Intervals
4
0.3 mins
RPE 6
4
Battle Ropes
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.5 mins
RPE 6
2
Pigeon Stretch with Thoracic Rotation
3
12 reps
RPE 6
3
Hip Extension
3
12 reps
RPE 6
4
Dead Hang
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.5 mins
RPE 6
2
Pigeon Stretch with Thoracic Rotation
3
12 reps
RPE 6
3
Hip Extension
3
12 reps
RPE 6
4
Dead Hang
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.5 mins
RPE 6
2
Pigeon Stretch with Thoracic Rotation
3
12 reps
RPE 6
3
Hip Extension
3
12 reps
RPE 6
4
Dead Hang
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.5 mins
RPE 6
2
Pigeon Stretch with Thoracic Rotation
3
12 reps
RPE 6
3
Hip Extension
3
12 reps
RPE 6
4
Dead Hang
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.5 mins
RPE 6
2
Pigeon Stretch with Thoracic Rotation
3
12 reps
RPE 6
3
Hip Extension
3
12 reps
RPE 6
4
Dead Hang
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.5 mins
RPE 6
2
Pigeon Stretch with Thoracic Rotation
3
12 reps
RPE 6
3
Hip Extension
3
12 reps
RPE 6
4
Dead Hang
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.5 mins
RPE 6
2
Pigeon Stretch with Thoracic Rotation
3
12 reps
RPE 6
3
Hip Extension
3
12 reps
RPE 6
4
Dead Hang
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.5 mins
RPE 6
2
Pigeon Stretch with Thoracic Rotation
3
12 reps
RPE 6
3
Hip Extension
3
12 reps
RPE 6
4
Dead Hang
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.5 mins
RPE 6
2
Pigeon Stretch with Thoracic Rotation
3
12 reps
RPE 6
3
Hip Extension
3
12 reps
RPE 6
4
Dead Hang
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.5 mins
RPE 6
2
Pigeon Stretch with Thoracic Rotation
3
12 reps
RPE 6
3
Hip Extension
3
12 reps
RPE 6
4
Dead Hang
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.5 mins
RPE 6
2
Pigeon Stretch with Thoracic Rotation
3
12 reps
RPE 6
3
Hip Extension
3
12 reps
RPE 6
4
Dead Hang
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.5 mins
RPE 6
2
Pigeon Stretch with Thoracic Rotation
3
12 reps
RPE 6
3
Hip Extension
3
12 reps
RPE 6
4
Dead Hang
3
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6
4
Face Pull
2
12 reps
RPE 6
5
Lying Reverse Fly
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6
4
Face Pull
2
12 reps
RPE 6
5
Lying Reverse Fly
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6
4
Face Pull
2
12 reps
RPE 6
5
Lying Reverse Fly
2
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
500m Row
3
0.3 mins
RPE 7
3
Sandbag Carries
4
4 reps
RPE 8
4
Med Ball Slam
3
12 reps
RPE 8
5
Landmine Twist
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
500m Row
3
0.3 mins
RPE 7
3
Sandbag Carries
4
4 reps
RPE 8
4
Med Ball Slam
3
12 reps
RPE 8
5
Landmine Twist
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
100m Row
4
0.3 mins
RPE 8
3
Sandbag Carries
4
4 reps
RPE 8
4
Med Ball Slam
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
3
0.3 mins
RPE 6
2
100m Row
3
0.3 mins
RPE 6
3
Sandbag Carries
2
4 reps
RPE 6
4
Med Ball Slam
2
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
100m Row
4
0.3 mins
RPE 8
3
Sandbag Carries
4
4 reps
RPE 8
4
Med Ball Slam
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
500m Row
3
0.3 mins
RPE 7
3
Sandbag Carries
4
4 reps
RPE 8
4
Med Ball Slam
3
12 reps
RPE 8
5
Landmine Twist
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
100m Row
4
0.3 mins
RPE 8
3
Sandbag Carries
4
4 reps
RPE 8
4
Med Ball Slam
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
3
0.3 mins
RPE 6
2
100m Row
3
0.3 mins
RPE 6
3
Sandbag Carries
2
4 reps
RPE 6
4
Med Ball Slam
2
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
100m Row
4
0.3 mins
RPE 8
3
Sandbag Carries
4
4 reps
RPE 8
4
Med Ball Slam
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
500m Row
3
0.3 mins
RPE 7
3
Sandbag Carries
4
4 reps
RPE 8
4
Med Ball Slam
3
12 reps
RPE 8
5
Landmine Twist
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
100m Row
4
0.3 mins
RPE 8
3
Sandbag Carries
4
4 reps
RPE 8
4
Med Ball Slam
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
3
0.3 mins
RPE 6
2
100m Row
3
0.3 mins
RPE 6
3
Sandbag Carries
2
4 reps
RPE 6
4
Med Ball Slam
2
12 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
4 Sets
6 Reps
@8
5
Ab Wheel
4 Sets
20 Reps
@8
6
Lateral Raise (Cable)
3 Sets
12 Reps
@8
Day 2
1
Sled Push
4 Sets
4-6 Reps
@8
2
Box Jump
3 Sets
6 Reps
@8
3
Vertical Jump
3 Sets
5 Reps
@7
4
VO2 Max Intervals
6 Sets
0.3 mins
@8
5
Battle Ropes
3 Sets
0.5 mins
@8
Day 4
1
Trap Bar Deadlift
4 Sets
6 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
4
Face Pull
3 Sets
12 Reps
@8
5
Push Up
3 Sets
8 Reps
@7
Day 3
1
Deep Squat Hold
3 Sets
0.5 mins
@6
2
Pigeon Stretch with Thoracic Rotation
3 Sets
12 Reps
@6
3
Hip Extension
3 Sets
12 Reps
@6
4
Dead Hang
3 Sets
0.5 mins
@6
Day 5
1
Agility Ladder
4 Sets
0.3 mins
@8
2
500m Row
3 Sets
0.3 mins
@7
3
Sandbag Carries
4 Sets
4 Reps
@8
4
Med Ball Slam
3 Sets
12 Reps
@8
5
Landmine Twist
3 Sets
12 Reps
@7