Day 1
Shoulder: (Press)
-4 sets of knees/toes to bar
-Shoulder press 6 sets x 7-12 reps (rows or pull ups)
-butterflies 4 x 8-12
-db press 30 reps (pull ups or row variation)
-Karwoski rows= 135 pounds 100 reps to belly button and pause
-curl #45 bar 100 reps
*3 sets of some sort of carry

Quad/abs: (squat)
-jumps 3-4 sets or 2-5
-ab wheel roll outs and (chops) land mines 3 sets 10 reps of wheels 25 landmind
-db bends and and iron crosses 3 sets 10 bends per side 3 crosses
-oh squats 1 sets of 10 bar only
-squat find 10 rep max
-then 2 x 5 and 50%-65%  or projected max
-single leg squat or lunges 100 reps (50 per leg)
*push prowler (6 trips the longer the better) or walk on treadmill with vest


Chest/Triceps: (Bench focus)  
-med ball throws chest pass 3-4 sets or 2-5
-bench press 6 sets 7-12 reps (pull ups)
-close grip bench 3-5 sets x 8-12
-DB Rows 40 reps heavy as possible few sets as possible
-dips or push ups 100 reps (face pulls)
*heavy bag work or 4x500m meter rowing sprints

Hamstrings/ back/abs (deadlift focus)
-KB power bombs 3-4 sets or 2-5
-crosses and (or sledge chops) land mines 3 sets 3 reps of crosses 25 landmind
-Deadlift work up to max set of 315 (until reach 315x10 then move in weight)
-Pull ups 4 sets max reps (min 10) hit 20 add weight
-Hamstring Curls 100 reps with ankle weights on l
-band pull apart 100 min
*prowler (6 trips heavy)  or tire flips (4x10)