Week 5–Day 1

Day 1
Circuit 1
Loaded Squats
Reps: 5
Box Jump Over Burpees
Reps: 5
Band Side Twists
Reps: 10-20

Circuit 2
Pullups
Reps: 5
Dumbbell Walking Lunge
Reps: 8-10
Kettlebell Farmers Carry (2 Arm) 
Rest: 1 min.

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Week 5–Days 2 and 3

Day 2
Beginner–Active Recovery
Light jog or walk/animal movements/dynamic stretching
Duration: 30-45 min 
Intermediate-Sprints
Sprint 8-12 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.
Advanced–Sprints
Sprint 15-20 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 Jump Burpee
Reps: 5
Med Ball/Cable Woodchopper 
Reps: 10-20

Circuit 2
Bench Press
Reps: 5
Rest: 1 min.
Plyo Pushup
Reps: 8-10
Forearm Bird Dogs
Duration: 1 min.

Circuit 3
Dumbbell One Arm Row
Reps: 5
Rest: 1 min.
Med Ball Slams
Reps: 8-10
Kettlebell Swings – American (Overhead)
Reps: 10-20

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Week 5–Days 4 and 5

Day 4
Beginner/Intermediate/Advanced–Mobility/Active Recovery
Light jog or walk/animal movements/dynamic stretching
Duration: 30-45 min 

Day 5 
Pit Prep

Pit Movement 1
Pit Movement 2
Pit Movement 3

As many rounds as possible in seven minutes.

Rest: 3 min.

Repeat Pit: 5 minutes for max rounds
Rest: 3 min.

Active Recovery
Walk/Jog/Row/Jump Rope
Duration: 20 Min.

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Week 5–Days 6 and 7

Day 6

Rest and Recovery

Day 7

Trail Run or Hike (try to include uncleared terrain for scrambling)
Duration: 30-45 min

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