Day 1: The Phalanx

Strength — Upper Focus
Warm-Up
Band Pull-aparts (2x20) + Shoulder Circles
Strength Phase
DB Bench Press Tempo: 3s Eccentric | 4x8-10
Weight
S1
S2
S3
S4
Single-Arm Row Heavy | 4x8-10
Weight
S1
S2
S3
S4
Standing OH Press 3 Sets x 10
Weight
S1
S2
S3
--
Pull-ups 3 Sets x 10
Weight
S1
S2
S3
--
Finisher
100 Push-ups Complete in as few sets as possible
Total Sets to Reach 100
Reset Day 1 Progress

Day 2: The March

Power — Lower Focus
Warm-Up
Bodyweight Squats (2x20) + Hip Circles
Strength & Power
DB Goblet Squats Slow Descent | 4x12
Weight
S1
S2
S3
S4
DB Romanian Deadlift Hamstring Stretch | 4x10
Weight
S1
S2
S3
S4
DB Reverse Lunges 3 Sets x 12 (Per Leg)
Weight
S1
S2
S3
--
Finisher
Loaded Carry 40m Walk | 5 Rounds
Heaviest Wt
R1
R2
R3
R4
R5
Reset Day 2 Progress

Day 3: The Scout

Active Recovery & Mobility
Mobility
15 mins Full Body Yoga / Flow Focus on deep breathing and hip opening.
Conditioning
30 min Brisk Walk Wear 20-30lb Ruck if feeling good. Maintain a "Zone 2" pace.
The Shield Wall (Core)
Hollow Body Hold 3 x 45 Seconds
Set 1 (s)
Set 2 (s)
Set 3 (s)
Plank + Leg Lifts 3 x 12 (Per Side)
Set 1
Set 2
Set 3
Reset Day 3 Progress

Day 4: The Centurion

Hypertrophy — Full Body
The Main Siege
DB Incline Press 45° Bench | 3 x 12
Weight
S1
S2
S3
Bulgarian Split Squats 3 x 10 Per Leg
Weight
S1
S2
S3
Auxiliary Weapons
DB Lateral Raises Strict Form | 4 x 15
Weight
S1
S2
S3
S4
Banded Face-Pulls Hold Squeeze | 4 x 20
Band
S1
S2
S3
S4
Isolation Superset
Curls / Tricep Ext No Rest | 3 x 12
Weight
S1
S2
S3
Reset Day 4 Progress

Day 5: The Arena

Metabolic Grit — Full Body
Warm-Up
5 mins Treadmill Walk
The "Testudo" Circuit
Burpees x 10
DB Thrusters x 10
Mountain Climbers x 15
DB Renegade Rows or Shoulder Taps x 10 Total
Jump Squats x 10
Performance Log
Reset Arena Progress