5:00 Easy Pace Bike, Row, Run, etc. 1:00 each World's Greatest Stretch Sumo Stretch Hamstring Rope/Band Stretch

Abs- McGill Curl up

2 x 10 @ 0:10

Bird Dog

2 x 10 @ 0:10

Single Leg Glute Bridge

5 x 10 @ 0:10

Lying Leg Kicks

5 x 10

Barbell Lunge

5 x 10

Seated Band Hamstring Curl

3 x 25

Terminal Knee Extension (TKE) with Band

3 x 50

Single Leg Calf Raise

3 x 25

5:00 of Run, Bike, Row, etc. 1:00 each of Thoracic Extension of Foam Roller Chest Stretch Tricep Stretch 4 Way Neck Stretch

Oblique Side Crunch

2 x 8

Side Plank

2 x 0:20

Bench Press

5 x 5

Incline DB Bench Press

3 x 8

Push-Up

3 x 10

Lateral Raise With External Rotation

2 x 8

JM Press

2 x 8

5:00 of Run, Bike, Row, etc. Easy Pace 1:00 each of T Spine Foam Roll Lat Foam Roll Standing Bicep Stretch Butterfly Stretch to Hurdler Stretch

Leg Lowering

2 x 8

Back Extension

2 x 12

Banded Lat Pull Down

5 x 12

Chin-Up

5 x 6

Row- Single Arm Dumbbell

5 x 8

Deadlift

5 x 5

Band Pull-Apart

3 x 12

Barbell Bicep Curl

3 x 8

5:00 of Run, Bike, Row, etc. 1:00 each of T Spine Foam Roll Thoracic Spine Lax Thoracic Spine and Hip Flexor Stretch Lat and Pec Stretch

Extended High Plank

2 x 0:20

Reverse Hyperextension

2 x 20

Shoulder Press

5 x 5

High Pull

3 x 8

DB Lateral Raise

3 x 8

DB Overhead Tricep Extension

3 x 8

5:00 of Run, Bike, Row, etc. 1:00 each of Adductor Mobility Double Pigeon Stretch Box Pigeon Stretch

Fire Hydrant

2 x 10

Glute Bridge- Barbell

2 x 10

Back Squat

5 x 5

Seated Band Hamstring Curl

5 x 12

Sit-up

2 x 30

Air Squat

2 x 30