Session Warmup

Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Rotator Cuff, Pec Minor Mobility: Hanging Scap Depressions 2x1 min Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x15

Prone Snow Devils

2 x 15

Half-Kneeling KBBU Single Arm OH Press

2 x 8

DB Arnold Press

3 x 12

Half-Kneeling Landmine Single Arm OH Press

3 x 10

Landmine Bent Over Rear Delt Row

3 x 10

Hanging Knee Raise

2 x 8

Mini Band Hollow Body Hold

2 x 30

Seated DB Front Raise

2 x 12

Seated DB Lateral Raises

2 x 12

Prone Incline DB Reverse Fly

2 x 12

Machine Rear Delt Fly

3 x 10

Seated Superband Lateral Raise

3 x 15

Lactic ESD (Power : Short)

Work Interval: 10s (1:5) > KB Clean & Jerk x3 ea. Recover A: 25s (1:2.5) > KB Halo's Recover B: 25s (1:2.5) > Tall Plank Shoulder Raises wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Session Warmup

Foam Roll: Back, Glute/Hip, Quads, Groin Trigger Point: Quads, Hip Flexor, Piriformis Mobility: Kneeling & RFE Fascial Front Line + T-Spine Reaches Activation 1: Quadruped Hip CAR's (2x5/5) Activation 2: Mini Band Single Leg Hip Abductions (2x10)

KBBU Single Arm Front Squat

2 x 6

Band Assisted Reverse Nordic Curl

2 x 6

Front Rack Box Squat

3 x 12

Band Assisted Eccentric Pull-Up

3 x 12

Barbell Lunge

3 x 10

Isometric Pull-Up Hold

3 x 20

Dead Bug

2 x 10

Adductor Side Plank (ground)

2 x 20

Landmine Curtsy Lunge

2 x 10

Leg Extension

2 x 12

KB Goblet Squat (Heels Elevated)

2 x 12

Lat Pulldown

3 x 12

Hand-Assisted Sissy Squat

3 x 10

Aerobic Threshold ESD

Work Interval: 10-120m (steady state continuous) Backward Sled Drags (hip harness) x20 yds wk 1: 6 reps wk 2: 8 reps wk 3: 12 reps wk 4: 8 reps

Lower Body Flexibility Flow (5 Minutes) - Squat Based

x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold

Session Warmup

Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: FRC Prone Swimmer CAR's (2x4) Activation 1: KBBU Screwdrivers (2x10) Activation 2: Superband Pass-Throughs (2x10)

Hanging: Hollow Body Hold

2 x 30

KB Arm Bar

2 x 45

Chin-Up

3 x 12

Dip

3 x 12

EZ Bar Curl

3 x 12

Skull Crushers

3 x 12

Bodyweight Tricep Extension

2 x 10

Stomach Vacuum Practice

2 x 3:00 @ 10

Seated DB Bicep Curls

2 x 12

Machine Preacher Curls

2 x 12

Cable Bicep Curl

2 x 15

DB Bicep Curl (Multi-Hold Pump Set)

2 x 30

Plank

2 x 3:00

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

ALactic ESD (ATP - PC)

Work Interval: 10s (1:50) > Sled Sprints Recover A: 2 minute (1:2.5) > Walking Recover B: 1 minute (1:2.5) > Total Rest wk 1: 4 reps wk 2: 6 reps wk 3: 8 reps wk 4: 4 reps

Session Warmup

Foam Roll: T-Spine, Lats, Glute/Hip, Groin Trigger Point: Piriformis, Rotator Cuff, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Glute Bridge + Mini Band Abduction 2x20 Activation 2: Thoracic Bridge + Crab Reach 2x5

Single Leg Isometric Hamstring Bridge

2 x 20

FRC: 90/90 Heel Drags

2 x 8

RDL

3 x 12

Bent Over Row

3 x 12

Barbell Reverse Lunge

3 x 10

Inverted Row

3 x 10

DB Renegade Row

2 x 10

Ab Wheel

2 x 10

TRX Hamstring Curl

2 x 8

SLDL (Ipsilateral Load) + Hand-Supported

2 x 12

Seated Machine Hamstring Curl

2 x 12

Seated Cable Row

3 x 12

Swiss Ball Hamstring Curl

3 x 15

Aerobic Threshold ESD

Work Interval: 10-120m (steady state continuous) Forward Sled Drags (hip harness) x20 yds wk 1: 6 reps wk 2: 8 reps wk 3: 12 reps wk 4: 8 reps

Lower Body Flexibility Flow (5 Minutes) - Squat Based

x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold

Session Warmup

Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: Hanging Scap Depressions 2x1 min Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x15

Prone Snow Devils

2 x 15

KBBU Single Arm Floor Press

2 x 8

DB Bench Press

3 x 12

Seated DB Shrugs

3 x 10

Machine Incline Chest Press

3 x 10

Standing Plate OH Raise

3 x 10

Hanging Knee Raise

2 x 8

Mini Band Hollow Body Hold

2 x 30

Incline DB Fly

2 x 12

Incline DB Bench Press

2 x 12

Incline DB Pullover

2 x 12

High Cable Crossover

3 x 12

Rope Face Pull

3 x 12

Lactic ESD (Power : Short)

Work Interval: 10s (1:5) > KB Clean & Jerk x3 ea. Recover A: 25s (1:2.5) > KB Halo's Recover B: 25s (1:2.5) > Tall Plank Shoulder Raises wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Session Warmup

Foam Roll: T-Spine, Calves Trigger Point: Calves, Soleous Mobility: Stickmobility T-Spine Rotation (2x5) Activation 1: FRC Shoulder Swimmer CAR's (2x5) Activation 2: FRC Shoulder External Rotation PAILS/RAILS (2x 5/5)

PVC Balance Series

2 x 1:00

Side Lying Banded Thoracic Rotation

2 x 8

Donkey Calf Raise

4 x 12

Half-Kneeling Banded Face Pull to Y-Press

4 x 15

Floating Heel Split Squat Calf Raise

3 x 10

Eccentric Wrist Supination

3 x 10

Low Pogo + High Pogo

3 x 20

Stomach Vacuum Practice

2 x 3:00 @ 10

Banded High Bicep Curls

3 x 30

Banded Overhead Tricep Extensions

3 x 30

CHAOS BB Bench Press

3 x 30

TRX Row

3 x 30

CHAOS BB OH Press

3 x 30

Crossover Symmetry - OH Press

3 x 30

ALactic ESD (ATP - PC)

Work Interval: 10s (1:50) > Sled Sprints Recover A: 2 minute (1:2.5) > Walking Recover B: 1 minute (1:2.5) > Total Rest wk 1: 4 reps wk 2: 6 reps wk 3: 8 reps wk 4: 4 reps

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00