Lower Body Warm-up

1. Foam Roll: Quads, Hamstrings, Calves, Groin x 20-30s each. 2. Adductor Mobility x 8/side 3. Biphasic Hip Flexor Mobility x 8/side 4. ASLR x 8/side 5. BW Hip Lift w/5s ISO at the top x 5 6. Deadbug w/Heel Tap x 8/side 7A) Seal Jacks: 2 x 5 7B) High Knee Run: 2 x 10s

Goblet Box Squat

3 x 10

Supported SL RDL

3 x 10

Goblet Split Squat

3 x 10

Cable Pull-Through

3 x 12

3-Point DB Row

3 x 10

Parasympathetic Breathing

Upper Body Focus Warm-up

1. Foam Roll: Upper Back x 20-30s. 2. Quadruped Extension/Rotation x 8/side 3. Supine Floor Slides x 10 4. TRX Lat Stretch x 20-30s 5. Banded Tri-Set (band over and back | band pull apart | band face pull) x 10 each 6. Bear Crawl Hold x 20-30s. 7. Bent-Over MB Chest Pass: 3 x 5 (rest as needed)

DB Floor Press

3 x 10

1/2 Kneeling 1-Arm DB Overhead Press

3 x 10

1/2 Kneeling SA Cable Row

3 x 10

Cable Facepulls

3 x 12

Tall Kneeling Cable Pallof Press

3 x 10

Parasympathetic Breathing

Lower Body Warm-up

1. Foam Roll: Quads, Hamstrings, Calves, Groin x 20-30s each. 2. Adductor Mobility x 8/side 3. Biphasic Hip Flexor Mobility x 8/side 4. ASLR x 8/side 5. BW Hip Lift w/5s ISO at the top x 5 6. Deadbug w/Heel Tap x 8/side 7A) Seal Jacks: 2 x 5 7B) High Knee Run: 2 x 10s

30 minutes of steady-state conditioning. Perform 10 minutes on each piece of equipment. - Treadmill with a slight incline - Rest 1:00 - 2:00 - Stationary Bike - Rest 1:00 - 2:00 - Stairmaster

Parasympathetic Breathing

Upper Body Focus Warm-up

1. Foam Roll: Upper Back x 20-30s. 2. Quadruped Extension/Rotation x 8/side 3. Supine Floor Slides x 10 4. TRX Lat Stretch x 20-30s 5. Banded Tri-Set (band over and back | band pull apart | band face pull) x 10 each 6. Bear Crawl Hold x 20-30s. 7. Bent-Over MB Chest Pass: 3 x 5 (rest as needed)

2 DB RDL w/Bench Reference

3 x 10

Barbell Push-Up

3 x 8

BW Hiplifts

3 x 12

Band Pull-Apart

3 x 20

Alternating DB Hammer Curl

3 x 10

RKC Plank

3 x 15

Parasympathetic Breathing