2-3 min cardio of choice (bike, row, jog, walk, elliptical, etc.) 2 ROUNDS OF: 5 Bird-dogs per side 8 Air Squats 8 Banded Good Mornings 6 per leg kneeling to standing 8 per leg single leg glute bridges 6 Quadruped Rocking

Coaching Demo Back Breathing (Pregnancy)

1 x 30

Thoracic Spine Rotations (Pregnancy)

1 x 30

Barbell Back Squat (Pregnancy)

5 x 5

DB Front Foot Elevated Split Squats (Pregnancy)

3 x 10

Split Stance DB RDL (Pregnancy)

3 x 10

Single Leg Deficit Weighted Calf Raise (Pregnancy)

3 x 10

Alternating. EMOM 16 Odd: Cals on the Bike (Work for :45, Rest/Transition for :15) Even: 5 Single Arm DB Hang Power Clean + Jerk per side

30 Sec Standing Quad Stretch/Side

Metcon/Circuit 5 Rounds* 7 Burpees 21 Air Squats :30 Suitcase Carry/Side *Reduce rounds if needed

2-3 min cardio of choice (bike, row, jog, walk, elliptical, etc.) 10 Cat-Cows 5 per arm Thread the Needle 5 per arm bird-dogs, arms only :30 Bear Crawls 20 Banded Pull aparts (Vary directions) 12 Box Step Ups (total) 12 Prisoner Good Mornings

Coaching Demo Side Lying Breathing (Pregnancy)

1 x 30

Bird Dogs (Pregnancy)

1 x 10

Overhead Strict Press with Barbell (Pregnancy)

5 x 5

Barbell Racked Pull Up (Pregnancy)

3 x 5

DB Bench Press (Pregnancy)

3 x 10

Banded Tricep Pushdown (Pregnancy)

3 x 15

10 Min AMRAP :30 Run or other cardio 5 Push Ups (on the floor or on DBs) 10 Kettlebell Swings

30 Sec Open Books/Side

2-3 min cardio of choice (bike, row, jog, walk, elliptical, etc.) 5 per arm Deep squats with thoracic reach 5 per side 90/90 Hip Extensions 10 PVC Good Mornings 10 PVC Pass thrus 20 Banded Lateral Miniband Walks (10 per direction) 10 Miniband Air Squats 10 Miniband Glute Bridges

Coaching Demo Downtraining the Breath in Quadruped (Pregnancy)

1 x 30

Miniband Clamshells (Pregnancy)

1 x 10

Coaching Demo Olympic Lifting Hang Power Clean (Pregnancy)

3 x 6

Dual DB RDL (Pregnancy)

3 x 10

Bent Over DB Row (Pregnancy)

3 x 10

Lateral Miniband Walks (Pregnancy)

3 x 20

3 Rounds for Reps, work for :45, and rest/transition for :15 1 Min Wall Ball or DB thruster 1 Min DB Push Press 1 Min Box Jump/Step Up 1 Min Row or cardio of choice 1 Min Rest

1 Min Hip Airplanes/Side