Shawn Dinant

3.5 mile MMA eliptical 90° 90° box jump Decline push up Medicine ball toss w/ full squat Farmers carry 48lb kettlebells Sled push Jump pull up w/ leg lifts Mountain climbers 45 sec work 15 swc rest 3 rounds w/ 50lb weight vest

Shoulders & Core 2 mile warm up run seated dumbbell overhead press standing oblique crunches rear delt pulls dragon flag holds dumbbell lateral raises V-ups wall walk with headstand push ups and wall plank hold

2.5 mile run warm up 45 sec work 15 rest jumping Jacks decline push ups kick thru mtn clb feet on wall push ups leg lift w/ hip ups parallettes bar planche hold parallettes bar L sit hold parallettes bar tricep dips 3-5 rounds

2 mile warm up w/ dynamic stretch 45 sec work 15 sec rest TRX W & Y rows jump rope tire flips seated in outs planche push ups front lever pull ups box jumps farmers walk landmine thrusters weighted crunches 4 rounds

Chest & Back supersets 1 mile warm up barbell bench / Rows 4 sets 12 reps cable crossover/ overhead single arm lat pulldowns low cable cross / single arm wide row chest press machine & lat pulldown 3x10 pushup / pull up to failure x2

Leg day 3 mile run front squats sprinter lunges prisoner squats w/ weight vest RDL w/ weight vest & 48lb kettlebells

HIIT 45 WORK 15 REST INCLINE push ups box jumps mountain climbers half time kick thru 2nd half thrusters dragon flag burpee pull ups farmers carry 4 rounds

HIIT 45 sec work 15 rest 2 mile warm up run then dynamic stretches w/ 50lb weight vest Pele' burpee pull ups double knnees w/ punches planche push ups full squat med ball toss Mountain climbers Farmer walk 24kg kettlebells

HIIT 45sec work 15 sec rest 1 min rest between ciruits 2 mile warm up on treadmill w/ dynamic stretch 90° 90° box jumps dragon flag holds - negatives decline planche push ups 1-2 punches mixed w/ knees sled push & pull leg lifts 4 rounds

Shoulders and Core 3 mile warm up jog Arnold press w/ leg lifts lateral raises w/ mountain climbers handstand push ups w/ figure 8's L raises w/ reverse crunch

legs

push bootcamp incline dumbbell press tricep dips hanging toes to bar handstand push ups

Leg Day bootcamp 50 lb weight vest 2 mile run

Cardio & Core 3.5 miles treadmill battle ropes burpees hangng toes to bar sled push x2 farmers walk x2 v-ups weighted twists superman boat pose high knees & butt kickers 5 rounds

30 minutes running on treadmill back and biceps pull up progressions to muscle up and back down ABS