Foam Roll

1 x 5:00

Stationary Bike

1 x 3:00

T.C. Ground Activation & Mobility

Trap Bar Deadlifts

4 x 5 @ 7

Front Foot Elevated Split Squat

3 x 6

Lat Pulldown

4 x 8

DB Bench Press

4 x 8

Front Rack Carry

3 x 30

Pack Ruck

1 x 15 @ 45:00

Calf Raise

3 x 20

Tibialis Raises

3 x 20

Band Hip Flexor Stretch

2 x 1:00

Foam Roll

Iron Core

Front Plank w/ Hip Extension x 10 total Reps Side Plank w/ Leg Lift x 10 reps each side High Plank Knee to Opposite Elbow x 10 reps each side Supine High Plank Knee to Chest marches x 10 reps each side Crunches x 20 reps Chop Crunch x 10 reps each side Alternating Push Dead bugs x 10 reps each side

Hip Mobility Circuit

Fire Hydrants x 5 each side Hip Circles Forward x 5 each side Hip Circles Backward x 5 each side Supine Straight Leg Kicks x 5 each side Side Lying Straight Leg Raise x 5 each side Rock 'n Rolls x 10 reps

DB Step Up

4 x 8

Romanian Deadlift

3 x 10 @ 7

Incline DB Bench Press

3 x 10 @ 7

Chest-Supported DB Row

3 x 10 @ 7

3-4 Rounds Heavy Prowler or Sled Push 20-30 yds KB Swings x 10 Reps Push Ups x 15-20 Reps MB Slams x 10 Reps 1 Minute Rest between Rounds, Minimal rest between exercises.

Dynamic Stretch

Hill Sprints

1 x 10 @ 20

Assault Bike

1 x 8

Step-Ups

3 x 60 @ 0 lb

Foam Roll

10 Reps of each of the following: 3 Way Neck - Flexion/extension, Lateral Flexion, Neck Circles 3 Way Shoulder - Arm Circles Forward/Backward, Chest Fly OR Hugs, Arm Swings Forward/Backwards 3 Way Torso - Touch Toes-Reach to Sky, Wide Stance Lateral Reach, Trunk Twist 3 Each Way of the following: Prone Scorpions Knee Hug + Reverse Lunge Overhead Reach Lateral Lunge to Curtsy Lunge SL Balance RDL to Knee Drive Hip Cradle to Figure 4 Forward Lunge to Reverse lunge Good Morning x 10 Body Weight Squat x 10

Tempo Goblet Squat

3 x 10

Single Leg RDL

3 x 8

Kneeling Single Arm Cable Row

3 x 8

Kneeling Landmine Press

3 x 12

Pallof Press

3 x 10

Side Plank

3 x 0:30

4-Way Dead Bug

3 x 10

Suitcase Carry

3 x 40

Pack Ruck