Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Hanging w/ Breathing

1 x 90

Banded TKE Squat

2 x 15

Banded Hamstring Bridge March

2 x 10

Penultimate Prep (arm swings/snap downs)

1 x 60

Penultimate Acceleration

2 x 5

Approach Max Effort Jump

4 x 2

Approach Max SL Jump

4 x 2

Goblet Squat

3 x 8

Goblet Cossack Lunge

3 x 10

Single Leg Calf Raise

3 x 8 @ 0 lb

Optimal Pigeon Progressions

1 x 30

Lateral Lunge Lengthening

1 x 30

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Hanging w/ Breathing

1 x 90

Perform 30 seconds or more of the following: Single Leg Sprinter Squat Single Leg Sprinter RDLs Kneeling T-Spine Rotations @wall w/ foam roller Shoulders CARs @wall 90/90 Hip Internal/External Rotations Active Ankle Mobility

Perform each for 60 seconds in each direction (broken up as needed for space constraints). Choose the level that suits your ability. Checkpoints: - Head over the foot, rotating at the body - Rotate the upper body, avoid stiffness - Ankle stiffness Extensive fwd/backward skipping 3 x 60s (levels 1-3) Extensive Cariocas 3 x 60s (levels 1-3)

Pushup Isometric

3 x 15

Single Leg Hamstring Bridge ISO

3 x 30

Spanish Squat

3 x 45

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Hanging w/ Breathing

1 x 90

Single Leg Lateral Plyo Progressions

3 x 30

Standing Vertical Jump

3 x 6

Kickstand RDL

3 x 8

Chin-Up

3 x 6

Single Arm Dumbbell Row

3 x 8

Stability Ball Hamstring Curl

3 x 8

Lat Stretch

1 x 30

Hamstring Flossing

1 x 30

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Hanging w/ Breathing

1 x 90

Perform 30 seconds or more of the following: Single Leg Sprinter Squat Single Leg Sprinter RDLs Kneeling T-Spine Rotations @wall w/ foam roller Shoulders CARs @wall 90/90 Hip Internal/External Rotations Active Ankle Mobility

Perform each for 60 seconds in each direction (broken up as needed for space constraints). Choose the level that suits your ability. Checkpoints: - Head over the foot, rotating at the body - Rotate the upper body, avoid stiffness - Ankle stiffness Extensive fwd/backward skipping 3 x 60s (levels 1-3) Extensive Cariocas 3 x 60s (levels 1-3)

Pushup Isometric

3 x 15

Single Leg Hamstring Bridge ISO

3 x 30

Spanish Squat

3 x 45

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Hanging w/ Breathing

1 x 90

Hip Flexor/Quad Lengthening

1 x 30

Shoulder Mobility Pullover

1 x 5 @ 0 lb

Elevated Plyo Pushup

3 x 6

Kneeling Med Ball Slam

3 x 6

Rear Foot Elevated Split Squat (progressions)

3 x 8

Dumbbell Bench Press

3 x 8

Walking Dumbbell Lunges w/ Rotation

3 x 20

Single Arm Overhead Press

3 x 8

Wide Stance Lengthening

1 x 30

Hamstring Flossing

1 x 30

Cooldown

1 x 5:00