TACKB Recruit

Day 1 — No Intensity Day 2 — Low Intensity

Perform One Set Of The Following Perform One Set Of The Following
Sit Out 60 seconds Twisted Lunge 60 seconds
Double Arm Bar 60 seconds Table Wedge 60 seconds
Cossack Arm Screw 60 seconds Hero Backbend 60 seconds
Pike Dodge 60 seconds Double Handcuff 60 seconds
Spinal Roll 60 seconds Side Angle 60 seconds
Forearm Goblet 60 seconds King Pigeon 60 seconds
Drop Step 60 seconds Spiderman Lunge 60 seconds
Knee Circle 60 seconds Flying Boat 60 seconds
 TACKB Recruit
Day 3 — Moderate Intensity Warm Up Day 3 — Moderate Intensity Cool Down
Perform One Set Of The Following Perform One Set Of The Following
Sit Out 60 seconds Twisted Lunge 60 seconds
Double Arm Bar 60 seconds Table Wedge 60 seconds
Cossack Arm Screw 60 seconds Hero Backbend 60 seconds
Pike Dodge 60 seconds Double Handcuff 60 seconds
Spinal Roll 60 seconds Side Angle 60 seconds
Forearm Goblet 60 seconds King Pigeon 60 seconds
Drop Step 60 seconds Spiderman Lunge 60 seconds
Knee Circle 60 seconds Flying Boat 60 seconds

NOTES ON THE CYCLE

Day 3 — Moderate Intensity
Workout
4 Rounds - 30 seconds per
movement
Kneeling Clean & Press
Pull Over Crunch
Yaw Press
Diagonal Clean
Windmill Press
Horn Clean
Flag Stir Side Lunge
Suitcase Romanian Dead
60 seconds rest
 TACKB Recruit
Day 4 — High Intensity Warm Up Day 4 — High Intensity Cool Down
Perform One Set Of The Following Perform One Set Of The Following
Sit Out 60 seconds Twisted Lunge 60 seconds
Double Arm Bar 60 seconds Table Wedge 60 seconds
Cossack Arm Screw 60 seconds Hero Backbend 60 seconds
Pike Dodge 60 seconds Double Handcuff 60 seconds
Spinal Roll 60 seconds Side Angle 60 seconds
Forearm Goblet 60 seconds King Pigeon 60 seconds
Drop Step 60 seconds Spiderman Lunge 60 seconds
Knee Circle 60 seconds Flying Boat 60 seconds

NOTES ON THE CYCLE

Day 4 — High Intensity Workout

4 Rounds - 30 seconds per
movement
Kneeling Clean & Press
Pull Over Crunch
Yaw Press
Diagonal Clean
Windmill Press
Horn Clean
Flag Stir Side Lunge
Suitcase Romanian Dead
60 seconds rest