Bulletproof Body: Accessory Work for Functional Fitness

Day 1

A. HINGE
Good Morning (3×12) @31×1

B. HINGE
EMOM 5: 10 Russian KB Swings
*Moderate to Heavy*

C. PULL
Single Arm Dumbbell Bent Row
(3×12 per arm) @40×0
*rest briefly between arms*

D. PULL
Banded Lat Row (3x30s)
-rest 30 seconds

E. SHOUDLER HEALTH
3 Rounds, for Quality
-8 Band Ext. Rotations per arm
-16 Band Face Pulls

Day 2

A. SQUAT PREP
Cossack Squat (3×10 total)
*bodyweight, as hip opener*

B. SQUAT
Every 90s x 5 Sets:
-3 KB Goblet Squat @23×1
*form & posture over load*

C. PRESS
Half-Kneeling Kettlebell Press (4×6 per arm) @30×4
*rest briefly between arms*

D. PRESS
E2M x 2 Sets:
AMRAP -3-5 Deficit Push-Ups
*place hands on bumper plates, chest goes to the floor*

E. MIDLINE
Banded Cross Body Chop (3×12 per side) @40×0

Day 3

A. CARRY
Double KB Front Rack Carry
-Build to Heavy 40m Unbroken
*take b/w 3-5 sets to build*

B. CARRY
DB Suitcase Carry (per arm)
-Build to Heavy 100m Unbroken
*take b/w 2-4 sets to build*
*start with weak arm first*

C. AEROBIC ACCESSORY
4 Rounds, for Quality
*move with purpose*
-20s Ring Row Hold at Chest
-20 Right Leg Step-Up 24/20”
-20s Ring Support Hold
-20 Left Leg Step-Up 24/20”

Day 1

A. HINGE PREP
Kang Squat (4×5)
*trainer bar (or) empty barbell*
*prioritize mobility & control*

B. HINGE
Split Stance Double DB RDL
(4×6 per side) @51×2
*The two DBs trace down the front of your lead leg*

C. PULL
DB Prone Row (5×5)
@20×3 *see video for setup*

D. PULL
Straight Arm Ring Row (3×8)
*move feet forward or back to create appropriate loading*

E. SHOUDLER MAINTAINENCE
Band Pull Apart (3×30) light

Day 2

A. PRESS PREP
3 Rounds, for Quality
-15s Elevated Cat Pose
-15s Front Rack Stretch
-5 Half-Kneeling Bottoms-Up KB Press (per arm)
*no set tempo, but work to control speed*

B. PRESS
Seated Double DB Press (4×6)
*As Heavy As Possible
*do not allow yourself to arch*

C. SQUAT
Double Dumbbell Front Squat (2×12) @42×1
*these are 90+ second sets, pick an appropriate loading*
*hold the DBs like you would if you were doing thrusters*

D. AEROBIC ACCESSORY
AMRAP 10:00 – for Quality
-20m Backward Bear Crawl
-30s Overhead Plank
-4 Wall Walks

Day 3

A. SHOULDER HEALTH
3 Rounds
-20s Dead Hang
-10 Scap Pull-ups
-8 Beat Kips
-6 Ring Rows @ Tough Angle
 *elevate feet if needed to make six reps ‘tough’*

B. CARRY
E2M x 6 Sets:
Alternate Arms (3 Sets per arm)
-6 Single Arm DB Hang Clean + Push Press
-40m Overhead DB Carry

C. MIDLINE
Palov Press (3x30s per side)
*move slowly through reps*
*purpose is for anti-rotational musculature, not your arms*

D. PUSH-PULL

5 Rounds, Low Rest
-20 Banded Triceps Extensions
-20 Banded Bicep Curls
*use a light band so you can keep moving with low rest*

Day 1

A. HINGE PREP
BB Sumo Deadlift (6,8,10) @41×1 – 75/55lbs
*use as a hip opener & an opportunity to work on posture*

B. HINGE
BB Sumo Stance Good Morning (4×8) @42×1
*keep bar on traps, do not let it roll up onto your neck*

C. MIDLINE
Seated L-Sit Raises (3×12)
*move hands towards knees to make harder, move hands towards hips to make easier*

D. AEROBIC ACCESSORY

5 Rounds, for Quality
-12 DB Alternating Renegade Rows
-12 Hollow Rocks
-12 KB Sumo Deadlift High Pull
*choose loads that allow movement quality and low rest*

Day 2

A. SQUAT PREP
Pausing Cossack Squat (3×8)
*bodyweight, as hip opener*

B. SQUAT
E2M x 5 Sets:
-5 Double KB Front Squat @33×1
*form & posture focus*

C. PRESS
BB Strict Press (4×5) @40×2
*use barbell, hold to tempo*

D. PRESS
3 Rounds, Rest after each
-AMRAP -2-4 Deficit Push-Ups*
-12 Banded Face Pulls
*place hands on bumper plates, chest goes to the floor*

E. MIDLINE
Banded Cross Body Chop (3×15 per side) 30×0

Day 3

A. AEROBIC ACCESSORY
3 Rounds, for Quality
-15 Scap Pull-Ups
-15 Wide Stance Air Squats
-15 Straight Leg Sit-ups
-15m Forward Crab Walk
*fight hips up & shoulders open*

B. PRESS
Box Parallel Dips (4×3) @5555
*rest feet on ground if needed*
*face a clock to hold to tempo*

C. PULL
4 Rounds, for Load
-8 DB Prone Row
-8 Lat Activations @ Max Effort

D. MIDLINE
Barbell Rollouts (3 x AMRAP-3)
*light bumper plates on barbell*
*roll as far as possible without falling or arching lower back*

Day 1

A. POSITIONAL HOLDS
3 Rounds, for Quality
-15s Ring Row Hold (at chest)
-15s Ring Dip Hold
-15s KB Goblet Squat Hold
-15s BB Good Morning Hold
-15s Side Plank (per side)

B. HINGE
E2M x 4 Sets:
-12 Banded Russian KB Swing
*weight should be heavy*

C. HINGE
Accumulate 200 reps of…
Seated Hamstring Band Curls

D. AEROBIC ACCESSORY
3 Rounds, for Quality
-10-15 Unbroken Ring Rows
-20 Alternating Reverse Lunges
-1 Around-the-World Plank
*3 Full Breaths in each position: front, side, rear, other side*

Day 2

A. PRESS PREP
3 Rounds, for Quality
-3 Wall Walks
-10s Elevated Cat Pose
-10 PVC Dislocates
-10 PVC Overhead Squats
-10 Double DB Push Press
*use light dumbbells*

B. PRESS
Alternating Kettlebell Z-Press (4×12)

C. MIDLINE
Every 90s x 4 Sets:
Level 1: Tuck Hold @ ME
Level 2: L-Sit Hold @ ME
*use tuck hold if L-Sit is <10s*

D. SHOUDLER HEALTH
Dumbbell Cuban Press (3×10 per arm)
*upper arm should not move during the rotation*

Day 3

A. POSITIONAL HOLDS
4 Rounds, Not for Time
-30s Squat Hold
-30s Dead Hang
-30s Ring Dip Hold

B. SQUAT
Single Arm DB Front Squat (3×5 per arm) @32×1
*Position over Load*

C. MIDLINE
E2M x 6 Sets:
(Alternate Arms, 3 Sets Each)
*start with your weak arm first*
-6 DB Suitcase Deadlifts
-20m DB Suitcase Carry
-20 Side Plank (opposite arm)
*opposite arm goes on the ground to continue to work the same side’s obliques*

D. GRIP
Plate Pinch (3 x AMSAP)
*as many seconds as possible
*rest 60s between sets*
*load so you get between
15-45 seconds per set*

Day 1

A. HINGE
6 Sets, for Quality (3 Each)
Alternate Arms Each Set
*1 light, 1 moderate, 1 heavy*
-8 Single Arm Russian KB Swing
-20m Single Arm KB Overhead Walking Lunge

B. PULL
E3M x 4 Sets:
-6 Supinated BB Row @21×0
…directly into…
-AMSAP -5-10s Ring Row Hold at Chest

C. MIDLINE
3 Rounds, for Quality
-6-8 Lat Activations @ ME
-20s Overhead Plank Hold

D. MIDLINE
Accumulate 2:00 of…
–Arch Hold (on floor)

Day 2

A. SHOULDER PREP
3 Rounds, for Quality
-5 Half-Kneeling Bottoms-Up KB Press (per arm)
-10 DB Ext. Rotations (per arm)
-5 Deficit (4”) Push-ups
*hands on plates, chest to floor*

B. SQUAT PREP
[4:00 Clock] Move Through
Pistol Warm-Up Progression

C. SQUAT
Pistol from Box (4×6-8 / leg) @31×2
*start with weaker leg first*

D. SQUAT
Single Leg Box Jump (6×3/side)
*do not leg other foot touch through all three reps*

E. POSITIONAL HOLDS
3 Rounds, Rest 90s after each
-30s KB Goblet Squat Hold
-30s FLR Hold
-30s Wall-Facing HS Hold

Day 3

A. AEROBIC ACCESSORY
4 Rounds, for Quality
-3 Air Squat @6661
-10 Hanging Arch Pulses
-10 Banded Lat Rows
-10 Double DB Bent Row; light

B. MIDLINE
Rotational Med-ball Slam Against Wall (3×8 per side)
*use light ball, be aggressive*
*full rest between sides*

C. CARRY
EMOM 8: 20m KB Goblet Carry
*keep handle at chin height*

D. CARRY
3 Rounds, for Load
-10-12 Supinated Barbell Curls
*supinated is palms up*
-100ft DB Farmer’s Carry

E. HINGE
Accumulate 150 Reps of…
–Banded Good Mornings

Day 1

A. SHOUDLER HEALTH
2 Rounds, for Quality
-10 Band Pull Apart
-10 Crossover Squatting Victory
-10 PVC Dislocates
-10 PVC Overhead Squat

B. HINGE
Single Leg DB RDL (3×8 / leg) @41×1
*do not touch foot down between reps*
*one DB in opposite hand*
*heel to head in straight line*

C. HINGE
EMOM 3: 15 Tabletop Glute Bridge

D. PULL
Rope Pull-Ups (4 x AMRAP-1)
*if unable to get at least five reps, assist with a band*
*full rest between sets*
[No Rope? Sub for a Towel.]

E. PULL

Accumulate 200 Reps of… -Banded Bicep Curls

Day 2

A. SQUAT PREP
3 Rounds, for Quality
-5 Feet Together Air Squats
-5 Wide Stance Air Squats
-5 Air Squats (Toed-In)
-5 Air Squats (Toed-Out)

B. SQUAT
Build to heavy set of 6
–Kettlebell Taters
*take at least three sets before getting to a heavy weight*

C. PRESS
Double DB Seated Strict Press (4×5)
*As Heavy As Possible*
*do not allow yourself to arch*

D. MIDLINE
Palov Press (3x30s per side)
*move slowly through reps*
*purpose is for anti-rotational musculature, not your arms*

E. SHOUDLER HEALTH
Accumulate 100 Reps of…
-Banded Face Pulls
*anchor band at chest height*

Day 3

A. AEROBIC ACCESSORY
4 Rounds, for Quality
-12 Straight Leg Sit-Ups
-9 Ring Rows with 4s Pause
-6 Step-Ups (per leg) 28/24”

B. MIDLINE
-30s Med-Ball Squat Hold 30/20lbs
*mimic Wall Ball squat position*
-100m UB KB Suitcase Carry
*switch hands at the 50m mark*

C. MIDLINE
Every 90s x 5 Sets:
Level 1: ME Tuck Hold
Level 2: ME L-Sit Hold
*use tuck hold if L-Sit is <10s*

D. MIDLINE
EMOM 5: 20s Side Plank (per side)

E. PRESS
-6 Deficit Push-ups with 8s Pause
*hold in bottom as an active stretch
*increase deficit as needed for a good stretch*

Day 1

A. HINGE
3 Sets: rest as needed b/w
-11 Seated Good Morning @23×1 – 75/55lb
-18 Russian KB Swings; Moderate

B. PULL
Single Arm Dumbbell Bent Row (3×12 per arm) @40×0
*rest b/w sides & sets*

C. SHOUDLER HEALTH
E2M x 4 Sets:
-30s of 90-90 Crossover Raises
-30s Banded Lat Row

D. GRIP
Plate Pinch (3 x AMSAP)
*rest 60s between sets*
*load so you get between
15-45 seconds per set*

Day 2

A. SQUAT PREP
Goblet KB Cossack Squat (3×10 total)
*Performed @ controlled tempo*
*Use light KB, as hip opener*

B. SQUAT
Every 90s x 5 Sets:
-5 Front Box Squat @40×1
*Light to moderate loading
*Use 12-inch box*

C. PRESS
Half-Kneeling DB Arnold Press (4×5 per arm) @30×4
*rest briefly between arms*

D. PRESS
E2M x 3 Sets:
AMRAP -4-6 Deficit Push-Ups
*place hands on bumper plates, chest goes to the floor*

E. MIDLINE
Banded Cross Body Chop (3×15 per side) @30×0

Day 3

A. CARRY
KB Under-Over Carry
(1 Arm in Suitcase Hold)
(1 Arm in Overhead Hold)
-Build to Heavy 50m
*switch at the 25m mark*
*take 3-5 sets to build*

B. CARRY
Double DB Front Rack Carry
-Build to Heavy 50m UB
*take 2-3 sets to build*
*start with weak arm first*

C. AEROBIC ACCESSORY
4 Rounds, for Quality
*move with purpose*
-20s Ring Row Hold at Chest
-20 Band Assisted Pistols
-20s Ring Support Hold
-20 Double DB RDL; light
*DBs trace down front of shins*

Day 1

A. HINGE PREP
Kang Squat (4×6)
*trainer bar (or) empty barbell*
*prioritize mobility & control*

B. HINGE
Rear-Foot Elevated RDL (4×8 per side) @31×1
*elevate rear foot 6-10 inches on a stack of bumper plates*

C. PULL
Barbell Prone Row (6×3)
*As Heavy As Possible*
*get full range at top of rep*

D. SHOUDLER HEALTH
3 Rounds
-30 Band Pull Apart; light
-8 Straight Arm Ring Row
*move feet forward or back to create appropriate loading*

E. SHOULDER HEALTH
Dead Hang: Accumulate 3:00

Day 2

A. PRESS PREP
3 Rounds, for Quality
-15s Elevated Cat Pose
-15s Ring Dip Hold
*place feet on floor*
-5 Half-Kneeling Bottoms-Up KB Press (per arm)
*no set tempo, but work to control speed*

B. PRESS
Double KB Seated Press (4×12 Total)
*Alternate Arms*
*As Heavy As Possible*

C. SQUAT
ATG Split Squat (2×12) @42×1

D. AEROBIC ACCESSORY
AMRAP 8:00, for Quality
-20m Backward Bear Crawl
-2 Wall Walks
-20m Forward Bear Crawl
-2 Wall Walks

Day 3

A. SHOULDER HEALTH
3 Rounds
-10 Scap Pull-ups
-10 Beat Kips
-10 Banded Strict Chest-to-Bar @31×2
*the tempo should determine band tension*

B. CARRY
E2M x 6 Sets:
(3 Sets per arm, Alternating)
-5 Single Arm Dumbbell Snatch
-40m Overhead DB Carry

C. MIDLINE
Palov Press (3x30s per side)
*move slowly through reps*
*purpose is for anti-rotational musculature, not your arms*

D. PUSH-PULL
5 Rounds, Low Rest
-20 DB Overhead Tricep Extension
-20 DB Hammer Curls
*use light weights so you can keep moving with low rest*

Day 1

A. HINGE PREP
BB Sumo Stance Good Morning (4×5) @42×1
*empty barbell*
*keep bar on traps, do not let it roll up onto your neck*

B. HINGE
BB Sumo Deadlift: Build to Moderate Triple
Then…
EMOM 6: 3 BB Sumo Deadlift @40×1
Focal Points:
1) Knees Out (Opens up hips)
2) Keep Bar Close (Lats on)
3) Scaps Back & Down

C. MIDLINE
Seated L-Sit Raises (5×8)
*move hands towards knees to make harder, move hands towards hips to make easier*

D. AEROBIC ACCESSORY
5 Rounds, for Quality
-20 Plank Shoulder Taps
-20 Banded Face Pulls
-20 Double KB Russian Swing
*choose a weight for the KBs that allows quality movement*

Day 2

A. SQUAT PREP
Cossack Squats (3×10)
*hold hands above head like a weightless overhead squat*

B. SQUAT
Single Arm Squat Therapy (5×3 per arm) @41×1
*form & posture focus*
*pretend you are completing a KB Overhead Squat*

C. SQUAT + PRESS
DB Triple Pause Thrusters (6×4)
*start light & build*
*take a full breath (inhale + exhale) at each pause*
(Pause 1 = Squat)
(Pause 2 = Dip)
(Pause 3 = Lockout)

D. PRESS
3 Rounds, Rest after each
-AMRAP -2-4 Deficit Push-Ups
-12 Banded 90-90 Raises
*place hands on bumper plates, chest goes to the floor*

Day 3

A. AEROBIC ACCESSORY
3 Rounds, for Quality
-15 Scap Pull-Ups
-15 Wide Stance Air Squats
-15s Overhead Plank Hold
-15m Forward Crab Walk
*fight hips up & shoulders open*

B. PRESS
Strict Ring Dips (4×3) @5555
*rest feet on ground if needed*
*face a clock to hold to tempo*

C. MIDLINE
4 Rounds, for Quality
-8 Lat Activations @ ME
-15 Banded Cross Body Chop (per side) @30×0

D. MIDLINE
Barbell Rollouts (3 x AMRAP-3)
*light bumper plates on barbell*
*roll as far as possible without falling or arching lower back*

Day 1

A. POSITIONAL HOLDS
4 Rounds, for Quality
-15s Single Arm Ring Row Hold at chest (per arm)
-15s Bottom of Push-Up Hold (hands, nose & toes touch floor)
-15s DB Good Morning Hold *hugging dumbbell to chest*

B. HINGE
E2M x 4 Sets:
-12 Banded Russian KB Swing
*weight should be heavy*

C. AEROBIC ACCESSORY
5 Rounds, for Quality
-20 Ring Rows @ Easy Angle
-20 Seated Banded Hamstring Curls
-1 Around-the-World Plank *3 Full Breaths in each position*

Day 2

A. PRESS PREP
3 Rounds, for Quality
-3 Wall Walks
-10s Elevated Cat Pose
-10 PVC Dislocates
-10 Double KB Push Press
*use light kettlebells*

B. PRESS
Double KB Z-Press (4×8) @31×1

C. MIDLINE
E2M x 4 Sets:
Level 1: 6 Hanging Knee Raise
Level 2: 6 Hanging Leg Raise

D. SQUAT
Accumulate 70 Reps of…
–Pistol Variation of Choice
*only do full, unassisted pistols if you can keep your heel down*

E. SHOUDLER HEALTH
Dumbbell Cuban Press (3×12 per arm)
*upper arm should not move during the rotation*

Day 3

A. POSITIONAL HOLDS
4 Rounds, Not for Time
-30s Dead Hang
-30s FLR Hold
-30s Front Squat Hold
*use empty barbell*

B. SQUAT
Single Arm KB Front Squat (3×5 per arm) @32×1
*Position over Load*

C. MIDLINE
E2M x 6 Sets:
(Alternate Arms Each Set)
*start with your weak arm first*
-6 DB Suitcase Deadlifts
-20m DB Suitcase Carry
-20 Side Plank (opposite arm)
*opposite arm goes on the ground to continue to work the same side’s obliques*

D. GRIP
Plate Pinch (3 x AMSAP)
*rest 60s between sets*
*load so you get between
15-45 seconds per set*

Day 1

A. HINGE + CARRY
6 Sets, for Quality (3 Each)
Alternate Arms Each Set
*1 light, 1 moderate, 1 heavy*
-3 Touch-N-Go DB Snatch
-30m UB DB Overhead Carry

B. HINGE
Deficit BB RDL (2×12) @50×0
*stand on 4” of bumper plates*
*use relatively light weight, sets take 90 seconds or more*

C. PULL
E3M x 4 Sets:
-6 DB Bent Row @21×0
-AMSAP -5-10s Single Arm Ring Row Hold at Chest
*goal is a 20-30s hold, so scale up or down as needed*

D. MIDLINE
6 Rounds, for Quality
-15s Hollow Hold
-15s Arch Hold

Day 2

A. SHOULDER PREP
3 Rounds, for Quality
-25ft Med-Ball Overhead Lunge
-10 DB Ext. Rotations (per arm)
-8 Goblet KB Step-Ups 20/16”
*alternate legs on step-ups*
*use light weight, keep moving*

B. SQUAT PREP
Single Leg Box Jump (6×3/side)
*do not leg other foot touch through all three reps*
*rest briefly between sides*

C. SQUAT
Goblet KB Step-Ups 20/16”
*at least four sets to build to heavy six reps, alternating legs*

D. POSITIONAL HOLDS
3 Rounds, Rest 90s after each
-30s Double DB Squat Hold; light
-30s FLR Hold
-30s Wall-Facing HS Hold

Day 3

A. POSITIONAL PREP
4 Rounds, for Quality
-3 Air Squat @8881
-10 Elevated Cat Pose Pulses
-10 Hanging Arch Pulses
-10 Hanging Hollow Pulses
-10 Double DB Bent Row; light

B. CARRY
EMOM 8: 20m Double KB Overhead Carry
*experiment with what weight is appropriate before starting*

C. MIDLINE
Rotational Med-ball Slam Against Wall (3×8 per side)
*use light ball, be aggressive*
*full rest between sides*

D. AEROBIC ACCESSORY
4 Rounds
-20 Banded Good Mornings
-100ft UB DB Farmer’s Carry
*use band tension and load that allows you keep moving*

Day 1

A. SHOUDLER HEALTH
3 Rounds, for Quality
-10 Band Pull Apart
-10 Squatting Crossover Victory
-10 PVC Overhead Squat @23×1

B. HINGE
Single Leg Double DB RDL (3×7 / leg) @41×1
*do not touch foot down*
*keep body in straight line from heel to head*

C. HINGE
EMOM 4: 25s Tabletop Glute Bridge

D. PULL
Rope Pull-Ups (5 x AMRAP-1)
*if unable to get at least five reps, add a band assist*
*full rest between sets*

E. PULL
Accumulate 120 Reps of…
-Supinated Barbell Curls
*use empty bar

Day 2

A. HINGE & SQUAT PREP
3 Rounds, Not for Time
-5 Feet Together Air Squats
-5 Single Arm KB Clean (L)
-5 Wide Stance Air Squats
-5 Single Arm KB Clean (R)

B. HINGE + SQUAT
Build to heavy set of…
-5 Double KB Cleans + 5 Double KB Front Squats
*take at least four building sets before getting to your heavy set*

C. PRESS
Double DB Seated Press (5×3)
*As Heavy As Possible*
*do not allow yourself to arch*

D. MIDLINE
Palov Press (90s per side)
*move slowly through reps*
*purpose is for anti-rotational musculature, not your arms*
*one set per side, rest between*

E. SHOUDLER HEALTH
Banded External Rotations: Accumulate 75 Reps per arm

Day 3

A. AEROBIC ACCESSORY
4 Rounds, for Quality
-12 Straight Leg Sit-Ups
-9 Push-Ups @ Controlled Tempo
-6 Step-Ups (per leg) 32/26”

B. SQUAT + PRESS
Med-ball Sotts Press (3×10) *Sotts Press is overhead press from squat hold* 20/14 lbs
…Directly after each set…
6-10 Deficit Push-ups with 2s Pause with Chest on the Floor

C. MIDLINE
E4M x 4 Sets:
-50m UB KB Suitcase Carry (L)
-ME L-Sit (or) Tuck Hold
-50m UB KB Suitcase Carry (R)
-ME L-Sit (or) Tuck Hold
*use tuck hold if L-Sit is <10s*