Lower Body Warm Up

2 Rounds of each exercise. 90/90 Hip Switches x10 each side Quadruped Hip CARs x5 each leg with 5 second tempo Downward Dog x5 with 5 second hold

SNH Split Stance Rotational MB Throw

3 x 5

SNH Copenhagen Drop

2 x 10

SNH Front Squat

4 x 12

SNH Tibialis Raise

3 x 12

SNH Lateral Lunge

4 x 8

SNH Isometric Calf Raise

3 x 20

SNH Isometric Split Squat

3 x 30

SNH Nordic Hamstring

3 x 3

SNH Farmers Walk

3 x 40

Cardio

1 x 15:00

Upper Body Warm Up

Complete each exercise for 2 rounds Prone Swimmers x10 Cat/Cow x10 Thread the Needle x10 each side

SNH Pallof Rotation

2 x 10

SNH Pro Agility

1 x 6

SNH DB Bench Press

3 x 12

SNH Pull-up

3 x 8

SNH Half Kneeling Landmine Press

3 x 10

SNH Chest Supported DB Row

3 x 10

SNH DB Biceps Curl

3 x 10

SNH Triceps Extension

3 x 10

Assault Bike

1 x 10:00

Lower Body Warm Up

2 Rounds of each exercise. 90/90 Hip Switches x10 each side Quadruped Hip CARs x5 each leg with 5 second tempo Downward Dog x5 with 5 second hold

SNH Med Ball Slam

3 x 8

SNH Copenhagen Plank

2 x 15

SNH Trap Bar Deadlift

3 x 8

SNH Half Kneeling Adductor Rock

3 x 10

SNH Landmine Curtsy Squat

3 x 8

SNH Seated Hip Flexor Fall Back

3 x 10

SNH Step Up

3 x 10 @ 12

SNH Eccentric Hamstring Kickout

3 x 6 @ 3

SNH Suitcase Carry

4 x 20

Shuttle Run

8 x 60

Upper Body Warm Up

Complete each exercise for 2 rounds Prone Swimmers x10 Cat/Cow x10 Thread the Needle x10 each side

SNH Pallof Walkout

2 x 5

3 Cone Drill

1 x 3

SNH Incline DB Bench Press

3 x 12

SNH TRX Row

3 x 12

SNH Seesaw Military Press

3 x 16

SNH Isometric Pull-up

3 x 15

SNH Single Leg-Single Arm Cable Row

3 x 10

SNH DB Biceps Curl

3 x 12

SNH Triceps Extension

3 x 12

Cardio

1 x 30:00