Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

Shuttle Run

3 x 8 @ 10

Single Arm Lateral Chest Pass

3 x 4 @ 8 lb

Air Bike

5 x 5

Alternating Ball Slams

5 x 10 @ 8 lb

KB Plank Pull Across

5 x 10 @ 26 lb

Lateral Walking Single Arm Russian KB Swing

3 x 16

Foot Elevated Single Leg Glute Bridge

3 x 10

Copenhagen Plank

2 x 0:20

Half Kneeling Bottoms Up KB Press

2 x 12

Bird Dog 1-Arm DB Row

2 x 10

Supine Resisted Oblique Crunch w/Iso Hold

2 x 10 @ 15 lb

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

2 Rounds for Completion: Plate Hold Iso Squat x20sec Air Bike x10sec easy, 5sec @8RPE Bird Dog x5/side Plank x20sec Reverse Lunge with Reach & Twist x3/side *Little to no rest between rounds. 2 Rounds for Completion: Front to Back Leg Swings x10/leg Lateral Leg Swings x10/leg Hinge Jump x5

Seated Box Jump

3 x 2

Barbell Box Squat

7, 6, 5

Russian KB Swing

3 x 10

Straight Arm Pull Down

3 x 12

Hex Bar Deadlift

3 x 8

Hip Hinge to Chest Pass

3 x 10

Seated Row

3 x 10

Eccentric DB Bench Press

3 x 8

Lateral Lunge with Explosive Rotation

3 x 7

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

BikeErg

1 x 15:00

Rowing

1 x 10:00

Banded TAYs

2 x 45

Lying Adduction Banded Clamshell

3 x 20

Seated Banded Clamshell

2 x 20

Reverse Hypers

2 x 10

Single Leg Reverse Hyper

2 x 10

Half Kneeling Pallof Hold

2 x 0:20

KB Side Bends

2 x 10

Side Plank Cable Row

2 x 15

Side Leg Raise

3 x 15

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

2 Rounds for Completion: 1 1/4 Air Squat x10 Air Bike x10sec easy, 5sec @8RPE Bird Dog w/Straight Arm Pulldown x5/side Plank Knee to Elbows x10/side Reverse Lunge with Reach & Twist x3/side *Little to no rest between rounds. 2 Rounds for Completion: Front to Back Leg Swings x10/leg Lateral Leg Swings x10/leg Split Jumps x5/side

Band Assisted Split Squat Jumps

3 x 10

Single Arm Banded Shoulder Press

3 x 5

Bulgarian Split Squat to Single Arm DB Neutral Grip Shoulder Press

3 x 7

Extensive Banded Chest Press

3 x 20

Rapid Single Arm Split Stance Banded Row

3 x 10

Single Arm Hammer DB Bench Press w/Glute Bridge Hold

3 x 12

Bench Plank Row

3 x 12

Keiser Rotational Row

3 x 7

Half Kneeling DB Low to High Chop

3 x 7

KB Front Rack Walking Lunges

2 x 20

Belted Reverse Sled Drag

2 x 20

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

SkiErg

1 x 10:00

Sled Push

4 x 20

Belted Lateral Sled Drag

3 x 15 @ 2 lb

Sled Rope Pull

2 x 2

Single Shoulder Sandbag Carry

3 x 100

Longitudinal Hex Bar Carry

3 x 50

Cable External Rotation

2 x 10

Cable Internal Rotation

Banded Fire Hydrant

2 x 20

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat