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inTENS PREMIUM
Day 1
Strength
Power Curl
3/10 135#
The Standard
Ring Pull-Ups 10
Backward Skip 20 Yards
1/10th Mile
x's 10
Combat Drill of the Day (CDD)
5 3-Minute Rounds on Heavy Bag Standing in your sub-dominant lead
Day 2
Strength
Sweep Backs on the Roman Chair 3/10
The Standard
Barbell Split Jerk (185/135) 3
Drum Majors 20 Yards
1/10th Mile
x's 10
Combat Drill of the Day
3 5-Minute Rounds on Wrestling Dummy: Double-Leg Drops
Day 3
Strength
Bench Press
50% 3/10
60% 3/8
70% 3/8
80% 3/6
The Standard
Hang Power Curl (155/105) 5
Slam Ball (40/30)Granny Toss 50 Yards
Slam Ball Carry 50 Yards
x's 10
Combat Drill of the Day
5 3-Minute Rounds working all Arm Drag entries
Day 4
Strength
3-Way Delt Raises (Lateral/Frontal/Bent)
3/10 20#
The Standard
Push-Outs 10
30-Yard T-Drill
x's 10
Combat Drill of the Day
Any drill from RAW 109 for 3 5-Minute Rounds
Day 5
Strength
Squat
50% 2/10
65% 2/8
80% 2/6
90% 2/4
75% 10
The Standard
Farmer's Walk (100/80) 50 Yards
Speed Hip Twist Ankle-Hops (R&L=1) 10
1/10th Mile
x's 10
Combat Drill of the Day
Run the Insomnia Chain x's 25
Day 6
Strength
Back Extensions holding a 25# plate
4/12
The Standard
Zombie Hercules Chair--Accumulated 1 Minute
Squirm-Line Sprints 1
x's 5
Combat Drill of the Day
250 Round Knees on the Bag
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