Athlete Performance Warm Up 1

Complete this circuit over the course of 5 - 10 minutes. Aiming for 1 - 3 Rounds through, based on feel. 1. Single Leg Glute Bridge x 15 ES 2. Kneeling Side Plank Leg Lift x 15 ES 3. Side Lying Adductor Raise x 15 ES 4. Plank Reach x 20s 5. Prone Y Hold x MAX (add 1 - 3kg per hand if possible). 6. Iso Lunge Calf Raise x 10 ES

Trap Bar Countermovement Jump

4 x 5

Diagonal SL Jumps

3 x 5

Leg Press Machine

12, 10, 10, 8, 8

Assisted Chin Up Machine

3 x 10

Single Arm + Leg Overhead Press

3 x 6

Bike Erg

4 x 4:00 @ 8, 3, 9, 3

Plyometric Warm Up

To start: ~5 Minutes on Erg of Choice After: All distances are ~5 - 10m 1. Banded Lateral Walk (band not necessary if unavailable) 2. Heel to Toe Walk 3. Lateral Pogos 4. Single Leg Lateral Pogos 5. Lateral Jumps 6. Crossover Lateral Bounds 7. Backwards Butt Kicks 8. Back Pedal with Butt Kicks 9. Half Kneeling Start to Acceleration *Note that if you don't have access to turf or an area to complete this, let your Coach know.

Bench Press

12, 10, 10, 8, 8

Seated Cable Row

12, 10, 8

One Arm Farmers Carry

3 x 15

Sled Push + Rope Pull

4 x 10

3 Rounds AFAP (As fast as possible), try to not rest at all. - 15 Calories Ski Erg / Erg of Choice - 12 Landmine Push Press (6 ES) - 8 Plate Sit Ups Shouldn't take more than 5 - 10 minutes here, good luck.

Running Warm Up 1

To start: ~2 - 4 Minutes Foam Rolling based on feel. After that, complete the following stretches for ~20 seconds each for 1 - 3 rounds. 1. Downdog Heel Taps 2. Pigeon Stretch 3. Lizard Stretch Lastly: All distances are ~5 - 10m 1. Alternating Toe Touches 2. Butt Kicks (properly, watch video) 3. A-March with Hands on Hips 4. A-Skips 5. Hands on Hips Triple A-Switch *Note that if you don't have access to turf or an area to complete this, let your Coach know.

Med Ball Slam

3 x 8

Box Jump

3 x 3

Floating Trap Bar Deadlift

12, 10, 10, 8, 8

Prone Machine Hamstring Curl

3 x 12

One Arm DB Floor Press

3 x 10

Seated Cable Row

3 x 10