Week 3–Day 1

Day 1
Circuit 1
Front Squats
Reps:5
Rest: 1 min.
Squat Jumps
Reps: 8-10
1 Arm Band Rows
Reps: 10-20 (each side)
Band Side Twists
Duration: 1 min.

Circuit 2
Pullups

Reps: 5
Rest: 1 min.
Med Ball Slams
Reps: 8-10
Traveling Pushup
Reps: 10-20
Kneeling T-Spine Rotation
Duration: 1 min. (each side)

Circuit 3
Military Press
Reps: 5
Rest: 1 min.
Med Ball Push Press
Reps: 8-10
Dumbbell Lunge and Reach
Reps: 10-20 (each side)
Kettlebell Farmers Carry  (2 Arm)
Duration:1 min.

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Week 3–Days 2 and 3

Day 2
Beginner–Mobility Session
Foam Roll/Lacrosse Ball/Dynamic Movement Patterning 
Duration: 30 min.
Intermediate- Active Recovery
Light jog or walk/dynamic stretching
Duration: 30-45 min
Advanced–Sprint
Sprint for 10-15 seconds. Rest until Heart Rate gets down to 130 – 140bpm. Do 15 – 20 sprints.
Example exercises: uphill sprints, sled drags, spin bikes or anything capable of high resistance.

Day 3
Circuit 1
Deadlifts
Reps: 5
Rest: 1 min.
Broad Jumps
Reps: 8-10
1 Arm Band Press
Reps: 10-20 (each side)
Cable/Med Ball Woodchopper
Reps: 20 (each side)

Circuit 2
Bench Press
Reps: 5
Rest: 1 min.
Plyo Pushup
Reps: 8-10
Ring Rows
Reps: 10-20
Banded Lying Hamstring Stretch
Rest: 1:00 (each side)

Circuit 3
One Arm Dumbbell Rows
Reps: 5
Rest: 1 min.
Medball Wall Throws
Reps: 8-10
Dumbbell Lateral Lunge and Reach
Reps: 10-20
Army Crawls
15 yds-forward only
Duration: 1 min.

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Week 3–Days 4 and 5

Day 4
Beginner–Mobility Session
Foam Roll/Lacrosse Ball/Dynamic Movement Patterning 
Duration: 30 min. 
Intermediate-Active Recovery
Light jog or walk/dynamic stretching
Duration: 30-45 min 
Advanced–Sprints 
Sprint for 10-15 seconds. Rest until Heart Rate gets down to 130 – 140bpm. Do 15 – 20 sprints.
Example exercises: uphill sprints, sled drags, spin bikes or anything capable of high resistance. 

Day 5

Pit Circuit or Pit Prep

Pit Movement 1
Pit Movement 2
Pit Movement 3

As many rounds as possible in seven minutes.

Rest: As needed

Repeat Pit: 3.5 minutes for max rounds

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Week 3–Days 6 and 7

Day 6

Rest and Recovery

Day 7

Trail Run or Hike
Duration: 30-45 min

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