Any Cardio Equipment

1 x 15:00

DB Lunge Iso Hold

2 x 0:20

Seated Dumbbell Y Raise

2 x 10

Windshield Wipers

2 x 10

Split Stance Cable Single Arm Rotational Row

3 x 8

KB Pull Through

2 x 10

Adductor Rockback + Lift

2 x 5

Push Up To Downward Dog

3 x 5

Full ROM Calf Raise

2 x 15

Kettlebell Side Bend

2 x 8

Dumbbell Wrist Rotations

2 x 5

90/90 Hip Switch

2 x 10

Half Kneeling Banded Thoracic Rotation

2 x 5

Low Split KB Pass Through

2 x 10

Toe Walk

1 x 20

Heel Walk

1 x 20

Standing Hip CAR

1 x 5

Leg Cradle + Lateral Lunge

1 x 5

Pogo (jump in place)

1 x 20

Lateral Pogo

1 x 10

Ice Skater Bounds (Hop and Stick)

2 x 10

Medball Rotational Slam

2 x 10

Goblet Lateral Lunge

3 x 5

Chin-Up

3 x 5

90/90 Rear Leg Sweep

3 x 5

KB Contra. Single Leg RDL

3 x 6

Dumbbell Z Press

3 x 6

Copenhagen Plank (Long Lever)

2 x 0:15

Active Frog Stretch

2 x 5

WORLD'S GREATEST STRETCH

2 x 5

Banded Pass Through

2 x 10

Single Leg Straight Leg Lowering

2 x 10

Knee Hug + Lunge + Rotation

Floor Sweepers

1 x 5

Walking Flamingo Stretch

1 x 5

Heel to Toe Walk

1 x 20

Squat Pogo

1 x 10

Broad Jump (Reset)

3 x 3

Medball Bent Over Chest Pass

3 x 8

Deadlift

3 x 6

Side Plank Hip Lift

3 x 8

90/90 Open Books

3 x 3

DB Top Down Bench Press

3 x 8

DB Step Up

3 x 6

Single Arm DB Row (Supported)

3 x 8

Active Quad/Hip Flexor Stretch + Reach

3 x 3

On a rower (or if you don't have a rower then your choice of cardio equipment) perform: :30 on / :30 off x 6 rounds 30 seconds at a high intensity pace followed by 30 seconds of rest for 6 total rounds. The 30 second working pace shouldn't be an all out sprint but you need to be pushing close to that effort - think 80-85% of 100% max effort.

Any Cardio Equipment

1 x 15:00

90/90 + Rotation

3 x 5

Prone Swimmers

3 x 10

Hollow Hold

3 x 0:20

Alternating Supermans

3 x 10

Single Leg High Plank Reach

3 x 5

Dumbbell Zottman Curl

3 x 10

Half Kneeling 3-Way Rocker Lunge

3 x 3

Spring Ankle Series Position 5

3 x 0:20

Rollover Reach

3 x 5

B-Stance Toe Touch

2 x 5

Plank to Push-Up

2 x 8

Adductor Rockback + T-Spine Rotation

2 x 5

Ankle Rockers

2 x 5

Deadbug

2 x 10

Reverse Lunge + Reach

1 x 5

Heel Sweep + Rotation

1 x 5

High Kick + Snap Down

1 x 5

Pogo (jump in place)

1 x 20

Single Leg Pogo

1 x 10

Lunge Pogo

1 x 5

Depth Drop - Stick

2 x 3

Medball Squat Jump

2 x 5

Sled March

3 x 20

Back Squat

3 x 6

Deficit Push Up

3 x 6

Bottom-up KB Farmer March

3 x 0:10

90/90 + Forward Reach

3 x 3

Nordic Hamstring Curl (DIY)

3 x 3

Inverted Row

3 x 8

Barbell Roll Outs

3 x 6