STRENGTH WARM UP: Raise: 30 second easy jog 30 Second jumping jacks 30 second easy jog Activate: 2 sets -10 glute bridge march -10 Scapular Push ups -10 scapular pull ups -10 plank shoulder taps -10 air squat Mobilize: 1 set -worlds greatest stretch x2/side -hip circles x8/side -arm circles 15 forward + 15 back ward -inch worm + cobra x5 Potentiate: 2 sets Rest 30 sec between sets 3 jump squat

BLOCK A: REACTIVE POWER 2-3 rounds: Med Ball slam x3 reps per side -Rest 15 seconds- skater hops x5 reps per side -Rest 60 seconds between rounds- Coach Note: For this series, perform 3 reps per side of the med ball slam, then rest 15 seconds. Next, complete 5 skater hops per side, then rest 60 seconds. That completes one round. Perform 2 to 3 total rounds.

BLOCK B: PRIMARY LIFT + CORE Superset x 3-4 rounds: Trap Bar Deadlift x5 reps @ RPE 7 (could do 3 more reps) -Rest 15 seconds- Deadbug x5-8 reps per leg Rest 60-75 seconds Coach Note: RPE stands for Rate of Perceived Exertion. It’s a tool to help you gauge how much weight you should be using. An RPE 7 means you have roughly three reps left in the tank. So for sets of 5 at RPE 7, you should choose a weight where, if you had to, you could grind out about 8 total reps. This is what we call a superset. You’ll complete one set of trap bar deadlift, rest 15 seconds , then you will do one set of deadbug, then you will rest 60-75 seconds. Perform this sequence for a total of 3-4 rounds.

BLOCK C: UNILATERAL + CORE Tri set x 3 rounds: Dumbbell Reverse Lunge x6-8 reps per leg @ RPE 7 (could do 3 more reps)  -no rest- Dumbbell Bench Press x8-10 reps @ RPE 7  -no rest- Bird Dog x6-8 reps per side -Rest 60-75 seconds Coach note: This block is performed as a tri set, meaning you’ll complete one set of each exercise back to back without resting in between. Begin with the dumbbell reverse lunge, move directly to the dumbbell bench press, then finish with the bird dog. Once all three exercises are complete, rest for 60 to 75 seconds before starting the next round.

Inverted Row (Revised)

3 x MAX

COOL DOWN: Hold each stretch for 30-45 seconds per side -Couch stretch + reach and rotation -Pigeon Stretch -Seated Hamstring Stretch -Wall Chest stretch -Child’s Pose -Box breathing x2-3 minutes

RUN WARM UP: Raise: 2 min easy jog Activate: 2 sets -10 glute bridge march -10 pogo hops -10 lateral leg swings per leg -10 forward leg swings per leg Mobilize: 1-2 sets -worlds greatest stretch x2/side -hip circles x5/side -arm circles 10 forward + 10 back ward -inch worm + cobra x3 Potentiate: 2-3 sets Rest 30 sec between sets -high knees 15 yards -butt kickers 15 yards

Run

1 x 20:00

COOL DOWN: -Diaphragmatic breathing x2 minutes -Standing calf stretch x20-30 seconds per side -Standing quad stretch x20-30 seconds per side -Kneeling side bends x20-30 sec per side -Half kneeling hip flexor stretch x20-30 seconds per side -Sciatic nerve floss x15 per leg

STRENGTH WARM UP: Raise: 30 second easy jog 30 Second jumping jacks 30 second easy jog Activate: 2 sets -10 glute bridge march -10 Scapular Push ups -10 Scapular pull up -10 plank shoulder taps -10 air squat Mobilize: 1 set -worlds greatest stretch x2/side -hip circles x8/side -arm circles 15 forward + 15 back ward -inch worm + cobra x5 Potentiate: 2 sets Rest 30 sec between sets 3 jump squat

BLOCK A: REACTIVE POWER Jump Squat SETS:5 REPS:5 REST: 60 Seconds

BLOCK B: PRIMARY LIFT Superset x 3-4 rounds: DB box step up x8 reps/leg @ RPE 7 (could do 3 more reps) *box height @18-20 inch -Rest 15 seconds- Strict pull up X max reps @RPE 7(could do 3 more reps) Rest 60-75 seconds Coach Note: If you are unable to perform strict pull ups, use banded pull ups for assistance. For today’s max rep sets, an RPE of 7 means you should stop about three reps short of failure.

BLOCK C: UNILATERAL + CORE Tri set x 3 rounds: Dumbbell single leg RDL x6-8 reps per leg @ RPE 7 (could do 3 more reps)  -no rest- Dumbbell Strict Press x8-10 reps @ RPE 7  -no rest- Seated Keg Lift x10 reps per side @RPE 7 -Rest 60-75 seconds

Tri set x 3-4 rounds: Single Arm Farmers Carry x75 feet er hand #moderate/heavy -Rest 15 seconds- Calf Eccentrics x8-10 slow reps -Rest 15 second- wall tub raise x12-15 -Rest 45 seconds-

COOL DOWN: Hold each stretch for 30-45 seconds per side -Couch stretch + reach and rotation -Pigeon Stretch -Seated Hamstring Stretch -Wall Chest stretch -Child’s Pose -Box breathing x2-3 minutes

RUN WARM UP: Raise: 2 min easy jog Activate: 2 sets -10 glute bridge march -10 pogo hops -10 lateral leg swings per leg -10 forward leg swings per leg Mobilize: 1-2 sets -worlds greatest stretch x2/side -hip circles x5/side -arm circles 10 forward + 10 back ward -inch worm + cobra x3 Potentiate: 2-3 sets Rest 30 sec between sets -high knees 15 yards -butt kickers 15 yards

Run

1 x 12:00

COOL DOWN: -Diaphragmatic breathing x2 minutes -Standing calf stretch x20-30 seconds per side -Standing quad stretch x20-30 seconds per side -Kneeling side bends x20-30 sec per side -Half kneeling hip flexor stretch x20-30 seconds per side -Sciatic nerve floss x15 per leg

Active Recovery 30-45 minutes of light walking, cycling, or swimming at an easy pace

20-30 minutes of targeted mobility work focusing on hips, shoulders, and ankles. Use foam rolling, static stretching, and band work MyoFasical Release: *spend 2 minutes on each muscle group -Glute Smash -TFL Smash -Foam roll lats -calf smash -Lax Ball in foot Activation: 2-3 sets -clam shells x10/side -banded shoulder external rotation x12/side -Toe walk x25 yards -heel walks x25 yards Stretch: 2 sets -Couch stretch + Reach and rotation x30-60 sec/side -Childs pose x1-2 minutes -Tibialis Anterior stretch x30 sec/side -Pigeon stretch x30 sec/side

RUN WARM UP: Raise: 2 min easy jog Activate: 2 sets -10 glute bridge march -10 pogo hops -10 lateral leg swings per leg -10 forward leg swings per leg Mobilize: 1-2 sets -worlds greatest stretch x2/side -hip circles x5/side -arm circles 10 forward + 10 back ward -inch worm + cobra x3 Potentiate: 2-3 sets Rest 30 sec between sets -high knees 15 yards -butt kickers 15 yards

Run

1 x 40:00

COOL DOWN: -Diaphragmatic breathing x2 minutes -Standing calf stretch x20-30 seconds per side -Standing quad stretch x20-30 seconds per side -Kneeling side bends x20-30 sec per side -Half kneeling hip flexor stretch x20-30 seconds per side -Sciatic nerve floss x15 per leg