Start your lift out right! Let's get that body feeling good to rip today. CARs (Hip, Shoulder, Scaps, & T-Spine) x3e, Kickstand Airplane x8e, Split Stance Calf Raise x10e, Fwd Lunges x 10 yds, Reverse Lunges x 10 yds, Somersaults x10 yds, Bear Crawls x 10 yds, Butt Kicks x 20 yds, High Knees x 20 yds.

Forward Facing Sprints. Sprint down and then walk back for recovery. 4 Reps x 15 yds

Landmine Clean

2 x 10

MB Side Toss

2 x 4

Zercher Squats

3 x 5

NCM Box Jump

3 x 4

DB Bench

3 x 5

Elevated Push Up Pops

3 x 6

Wall Back Bends

@ 30

Spring Ankle Position 1

2 x 45

BP Copenhagen Plank

2 x 30

Half Kneeling Is&Ts

2 x 8

Recovery Breathing

1 x 5:00

FB WARM UP 1

CARs & GROUND BASE: CARs (Hips, Shoulders, T-Spine, Ankles) Bear Rotations x8e Bear to Low Squat x8 Cartwheels xD/B DYNAMIC: Spidermans xD Backwards Walking RDLs xB Lateral Lunge to Curtsy Lunge x D/B

PLYOS: SL Low Pogos 2x10yds D/B Do one leg down and other leg back. Repeat for 2 rounds AGILITY: Back Tag 3x15s each round OR Cone Circle Transitions 2x6e

BF Trap Bar Deadlifts

3 x 6

Neutral Grip Pull Up

3 x 8

DB Skater Squat

3 x 8

Incline Row

3 x 10

Split Stance Palof Rotation

3 x 8

Landmine Lateral Squat Rocks

3 x 8

Bench Hip Flexor

3 x 8

DB Triceps Extension (Standing)

3 x 10

Lovecchio Holds

@ 30

Recovery Breathing

1 x 5:00

CARs Routine

Perform one set of each joint exercise. Focus on the details! Slow and controlled throughout! Neck x5e Shoulders x3e Scaps x5e T-Spine x3e Toe Lifts x10e Hips x3e Knee x3e Ankle x5e Spinal Segmentations x2e

Hip Mobility Day 1

2 min passive stretch 20s PAILs, 15s RAILs Rest 45s Repeat 2-3 Rounds Lift Offs x10 (15s hold last rep) Repeat on other side! Finishing Exercises: Hip CARs x3e Hip IR/ER x8e

Lower Body Warm UP 1

MOBILITY: 90/90 Switches x8e Pigeon Hinges x8e Pigeon T-Spine x8e Soleus Raise x8e DYNAMIC: Somersaults x10yds D/B Lunge to Knee Drive x10yds D Scoops x10 B Up and Over the Gate Lateral Lunges x10yds D/B High Knees x10yds D A Skips x10yds B Build Up Sprints: 50% D, 75% B, 100% D

LATERAL START SPRINTS: x10 yds. Start facing sideways standing straight up. Then, load into your inside leg and explode off the line to start sprinting. If with a partner, alternate who starts the sprint so we can add in reactionary training too! Walk back for recovery. x2e (4 total)

BF Rear Foot Elevated Split Squat

3 x 12

Cycle Jumps

3 x 10

Sideyling Glute Max

2 x 8

Kickstand RDL

3 x 8

Banded Overhead Reverse Crunch

3 x 10

Low Box Step Down

3 x 8

Sled March

@ 40

Half Kneeling DB Swings

3 x 8

Single Leg Hamstring Plank

3 x 25

Recovery Breathing

1 x 5:00

Upper Body Warm Up 2

MOBILITY: CARs: Shoulder x3e, Scaps x10e, Wrist CARs x5e 90/90 Switches to Hinge x8e Quadruped Hip Extension x8e Wall HK T-Spine x8e SS Calf Raise x8e DYNAMIC: Bear Crawl x10yds D/B (Backwards Back) Spidermans x10yds D Reverse Lunges x10yds B Duck Walk x10yds D/B Duck Line Pogo Hops

PLYOS: Single Leg Hurdle Hops 2x5e Ice Skaters 2x5e GAME (If with teammates): Handball or Spike Ball. Play to 3 points in Handball or 11 in Spike Ball AGILITY (if not able to play game): GOAT Drill x2: Count down by 3s from 101 Lateral Catches x5e

Deadlift Overcoming Isometric

3 x 10

Power Trap Bar Jumps

3 x 4

Max Vertical Jump

3 x 3

Incline Alt DB Bench

3 x 10

Adductor Oblique

3 x 8

Chin Up

3 x 8

Birddog Row

3 x 8

WTD Push Up

3 x 12

Seated Band Rotation

3 x 10

Swiss Ball IR/ER Press

3 x 8

Jefferson Curls (Bodyweight)

3 x 6

Farmer's Carry

@ 40

Recovery Breathing

1 x 5:00