2 Rounds: Hinge Jump x5 Lateral Lunge x5/side Shoulder Taps x20 Groiners x5/side Air Squats x10 DB Bent Row x10 - light weight *No rest between rounds.

DB Tempo Goblet Squat

3 x 15

DB Reverse Lunge

3 x 15

DB Clean & Jerk

3 x 15

Parallette Plank Supported DB Row

3 x 15

Farmer's Carry

3 x 50

Leaning Calf Raise

3 x 15

Russian KB Swing

3 x 15

Single Arm KB Thruster

3 x 15

Med Ball Sit-Up

3 x 15

Russian Twist

3 x 15

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

2 Rounds: Lateral Leg Swings x20/leg Front to Back Leg Swings x20/leg High Knees In Place x30sec Butt Kickers in Place x30sec Plank x30sec Reverse Lunge With Twist and Reach x5/side

Run

1 x 15:00

3-5 Rounds: Lateral Walking KB Russian Swing x25yds reverse half way Goblet KB Walking Lunge x25yds Crawl to KB Pull x10yds forward -> 10yds backwards Walking Single Leg KB RDL x25yds Dragon Crawl x25yds *Rest 30 seconds. Ideally, you can use the same size KB throughout. Take note of how many rounds you do, and the total time it takes. You can also use a DB for this workout.

Banded Tricep Pushdown

5 x 20

Drag Curl with Resistance Bands

5 x 20

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

2 Rounds: Standing DB Arnold Press x10 - light weight Bent Over DB Rows x10 - light weight Reverse Lunge with Reach and Twist x5/side Hinge Jumpe x5 Mountain Climbers x20 *No rest between rounds.

Muscular Endurance Circuit #1

5 Rounds: DB Bench Press x10 Floor Seated DB Shoulder Press x10 DB Reverse Lunge x10/leg DB Romanian Deadlift x10 Chin-Ups x10 *Rest 10 seconds between exercises and 10 seconds between rounds. 60-65% 1RM or 6-7 RPE. REST 3 MINUTES 10 Rounds: DB Bench Press x5 Floor Seated DB Shoulder Press x5 DB Reverse Lunge x5/leg DB Romanian Deadlift x5 Chin-Ups x5 *Rest 5 seconds between exercises and 5 seconds between rounds. 70-75% 1RM or 7-7.5 RPE. Take note of the weights you use and write them down in your session notes.

15 Minutes: 30 Seconds Fast Pace 30 Seconds Slow Pace

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

2 Rounds: Push-Ups x10 Reverse Lunge With Reach and Twist x5/side DB Hammer Curl x5/side - light weight *No rest between rounds.

Reverse Grip DB Press

3 x 10

Half-Kneeling DB Shoulder Press

3 x 12

KB Goblet Bulgarian Split Squat

3 x 15

Alternating DB Hammer Curl

3 x 10

KB Tricep Extension

3 x 10

4 Rounds For Time: 50 Mountain Climbers 10 Chin-Ups 10 Split Jumps *Record time.

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

Trail Run Dynamic Stretch

30 Minute Trail Run(Note your distance)

1 x 30:00

Post Run Stretch

Hold each pose for 20 seconds, take a short break, then hold 30 seconds. Kneeling Hip Flexor Stretch Kneeling Hamstring Stretch Calf Stretch Modified Pigeon Thread Needle Stretch