Foam Roll Full Body (BEE Version)

1 x 5:00

Dynamic W/U: World's Greatest 3.0

World's Greatest 3.0

Barbell Complex: RDL/Muscle Clean/Push Press/Rev. Lunge/Squat

2-3 Rounds: 1. Clean RDL x5 2. Hang Muscle Clean x5 3. Push Press x5 4. Front Rack Reverse Lunge x3e 5. Front Squat x5

Front Squat

5, 5, 10, 8, MAX @ 50, 60, 70, _ , _ %

Strict Press

3 x 10

Strict Pull Up

3 x MAX

Barbell Shrug

3 x 12

DB Chest Fly

3 x 12

Tibialis Anterior Raise

3 x 15

Reverse Hyper

2 x 15

3 Way Shoulder Raise

2 x 10

Farmers carry

2 x 50

Supine Stretch Series

Foam Roll Full Body (BEE Version)

1 x 5:00

QP Hip/Shoulder Series

1x Through: Quadruped (QP) Hip Series: x10 Reps per movement/side (Pause at the top of each rep) 1. Bird Dog L Arm/R Leg 2. Bird Dog R Arm/L Leg 3. Fire Hydrant R Leg 4. Fire Hydrant L Leg 5. Hip Circles R Leg (10x Clockwise| 10x Counterclockwise) 6. Hip Circles L Leg (10x Clockwise| 10x Counterclockwise) QP Shoulder Series: x10 Reps per movement 1. Vertical Arm Circle 2. Horizontal Arm Circle Trunk/Shoulder Series: x10 Reps 1. Plank Hand Walks

Dynamic Flexibility - Linear/Lateral

Dynamic Warm-Up (Linear)

Combo Jump: 90* Vertical + Broad Jump

2 x 3

Lateral Bound w/ Stick

1 x 5

Lateral Bound + Sprint

1 x 3 @ 15

Metcon: 100/85/70s

2 x 5 @ 0:15

Core Finisher: Plank Up-Down/Superman

4 Rounds of: 60:30 (WORK:REST) 1. Plank Up-Down x30s 2. Superman Hold x30s 3. Rest 30s

Supine Stretch Series

Foam Roll Full Body (BEE Version)

1 x 5:00

Hip Flow Mobility

1. Supine Lower Trunk Rotation x3/Side Then Smooth and Continuous 2. Supine Eagle x3/Side Then Smooth and Continuous 3. Seated Hip Internal Rotation x3/Side Then Smooth and Continuous 4. Glute Bridge Raise x3 ....walk feet out (Long Legs) Then... 5. Glute Bridge March x3/Side then RESET 6. Prone Scorpion x3/Side Then Smooth and Continuous 7. 90/90 Series: 3 Heel Taps/Set 7a. 3 Heel Taps then...Floating Knee x3/Side 7b. 3 Heel Taps then...Around The World x3/Side 7c. 3 Heel Taps then...Open-Close x3/Side 8. 90/90 Hip Rotation w/Chest Reach

Barbell Complex: Lift Off/Muscle Clean/Clean Balance/FS

Perform 2-3 Rounds for x5 Reps Per: 1. Clean Lift Off 2. Muscle Clean 3. Clean Balance 4. Front Squat

Power Clean (BEE Version)

6 x 3 @ 50, 60, 75, 75, 75, 75 %

Clean Pull

4 x 4 @ 80, 80, 85, 85 %

Bench Press

5, 5, 10, 8, MAX @ 50, 60, 70, _ , _ %

Clean RDL

3 x 10

Chest-Supported DB Row

3 x 12

Jump Rope

3 x 75

Glute Bridge March

2 x 20

Dynamic Blackburn

2 x 10

MB Split Squat Rotational Slam

2 x 10 @ 8 lb

Supine Stretch Series

Foam Roll Full Body (BEE Version)

1 x 5:00

QP Hip/Shoulder Series

1x Through: Quadruped (QP) Hip Series: x10 Reps per movement/side (Pause at the top of each rep) 1. Bird Dog L Arm/R Leg 2. Bird Dog R Arm/L Leg 3. Fire Hydrant R Leg 4. Fire Hydrant L Leg 5. Hip Circles R Leg (10x Clockwise| 10x Counterclockwise) 6. Hip Circles L Leg (10x Clockwise| 10x Counterclockwise) QP Shoulder Series: x10 Reps per movement 1. Vertical Arm Circle 2. Horizontal Arm Circle Trunk/Shoulder Series: x10 Reps 1. Plank Hand Walks

Dynamic Flexibility #1

Perform 1 set of 5-10 reps per movement per side OR... Travel performing each movement for 10 yds per movement 1. Knee Hug 2. Shin Pull Squeeze 3. Quad Pull Reach 4. FWD Lunge w/ Rotation 5. RDL & Reach 6. Lateral Lunge & Shift 7. Spider Man Lunge w/ Rotation

Dynamic Warm-Up #2 (Lateral Series)

Be technical Upper body is tight but relaxed Big arm action (Cheek-cheek) Knee/toe up 1. Lateral Pogo Hops: x10yds L/R -Be reactive off balls of feet -Keep ankles dorsiflexed (toes up) in the air -Minimize ground contact time -Maximize hang time -Get as many reps as possible within prescribed distance for vertical height 2. Lateral A-skip: x20yds L/R -Be rhythmic -Drive elbows back 3. Straight Leg X-Over Skip: 2x20yds -Toe up -Snap ball of foot through turf -Use hips 4. Lateral START Sprint: 2x20yds @65% ME -Half Kneeling (HK) Start -Raise inside knee off ground about 1-2" to load outside hip -Forcefully push turf back behind you -Drive Mechanics! 5. Lateral Marching Skip: x20yds L/R -Knee up/Toe up -Violently drive ball of foot down and drive turf back to get horizontal -Minimal ground contact/maximal hang time -Drive Elbows 6. Lateral bounds: x20yds L/R -Quick/powerful foot contacts for maximal controlled distance 7. Lateral START Sprint: x20yds L/R @75%/ x10yds L/R @ 85-95%

Lateral Bound w/ Stick

2 x 5

Lateral Bound, Bound, Stick!

2 x 3

Lateral Bound + Sprint

3 x 15

Metcon: 300yd Shuttle

1 x 4

Core Finisher: Plank Up-Down/Superman

4 Rounds of: 60:30 (WORK:REST) 1. Plank Up-Down x30s 2. Superman Hold x30s 3. Rest 30s

Supine Stretch Series

Foam Roll Full Body (BEE Version)

1 x 5:00

Dynamic W/U: World's Greatest 3.0

World's Greatest 3.0

Barbell Complex: RDL/Muscle Clean/Push Press/Rev. Lunge/Squat

2-3 Rounds: 1. Clean RDL x5 2. Hang Muscle Clean x5 3. Push Press x5 4. Front Rack Reverse Lunge x3e 5. Front Squat x5

Back Squat

5, 5, 5, 3, MAX @ 50, 70, 85, _ , _ %

Incline Bench Press

3 x 10

Bent Over Row

3 x 12

DB X-Over Step Up

3 x 8

Lat Pulldown

3 x 12

Calve Raise

3 x 15

Hip Thrust (BPT Version)

3 x 10

Overhead Shrug - Plated

2 x 12

Supine Banded Hip Flexion

2 x 15

Supine Stretch Series

Foam Roll Full Body (BEE Version)

1 x 5:00

QP Hip/Shoulder Series

1x Through: Quadruped (QP) Hip Series: x10 Reps per movement/side (Pause at the top of each rep) 1. Bird Dog L Arm/R Leg 2. Bird Dog R Arm/L Leg 3. Fire Hydrant R Leg 4. Fire Hydrant L Leg 5. Hip Circles R Leg (10x Clockwise| 10x Counterclockwise) 6. Hip Circles L Leg (10x Clockwise| 10x Counterclockwise) QP Shoulder Series: x10 Reps per movement 1. Vertical Arm Circle 2. Horizontal Arm Circle Trunk/Shoulder Series: x10 Reps 1. Plank Hand Walks

Dynamic Flexibility - Linear/Lateral

1 x 3:00

Dynamic Warm-Up (Linear)

1 x 6:00

Zig Zag Bound w/Stick + Plyo Step

2 x 20

Speed Bound

2 x 20

Flying 10/20/30s

4 x 20

Tempo Runs

1 x 6:00 @ 40

Core Finisher: Plank Up-Down/Superman

4 Rounds of: 60:30 (WORK:REST) 1. Plank Up-Down x30s 2. Superman Hold x30s 3. Rest 30s

Supine Stretch Series