Lower body Prep

Lower body Prep Goblet Squat Stretch 2x20s Lateral Band Walk 2x12e

Snap Down

3 x 5

Trap Bar Deadlift

4 x 5

TKE Step-downs

3 x 6

Goblet Squat

3 x 8

RDL

3 x 8

Plank

3 x 0:45

DB Farmer's Walk

2 x 25

Beep Test

Active Recovery

1 x 25:00

Pigeon Stretch

2 x 30

Couch Stretch (Hip Flexors)

2 x 30

Hamstring Rope Stretch

2 x 30

Calf Stretch

2 x 30

Lat & Pec Stretch

2 x 30

Upper body Prep

Upper body Prep Mini Band Circles x8e Band Face Pull x12 **Before beginning today's session perform a MAX Push Up Baseline Test & MAX inverted Row or Pull up Baseline Test -Perform as many pushups & pull ups/inverted rows as possible with the goal of setting your baseline. Record your reps below.

Push-Up

1 x MAX

Pull-Up

1 x MAX

DB Bench Press

2 x 10

1-Arm DB Row

2 x 8

Incline Pushup

3 x MAX

DB Incline Row

3 x 0:25

Side Plank

3 x 0:20

Suitcase Carry

2 x 25

Run

3 x 250

Rest

1 x 0:00