Warmup - MP AEROBIC BASE 2

2-3x: 10 McGill curl-up (switch legs after 5 reps) 15-sec Copenhagen plank, knees bent (per side) 6 Leg Cradle Lunge with flexion and extension (total) 4 Open gate, close gate hip opener, both directions (per side) 5 Spiderman lunge with t-spine rotation (per side) Note: The McGill curl up is a very small movement to activate anterior core muscles. Don't try to make it bigger than it's supposed to be.

Aerobic Threshold, Heart Rate Drift, Indoor

Aerobic Threshold, Heart Rate Drift, Outside

Aerobic Threshold, Indoor

Aerobic Threshold, Outdoor

MAF Method (Maximum Aerobic Function)

Run

Quad Stretch

1 x 2:00

Standing Hamstring Stretch

1 x 2:00

Standing Calf Stretch

1 x 2:00

Box Breathing

1 x 5:00

Elevated Pigeon

1 x 2:00

MP Warmup - STRENGTH 1

Warmups are intended to slowly warm your body up so that you're ready for training. Use this time to wake up your body, check-in with how you're feeling, physically and mentally, and prepare for the training session. Never rush through the warmup. If you're short on time, you're better off removing a movement or round than speeding through it as fast as possible. The warmup sets the tone for your training session, use it to your advantage! Spend ~5-10 min performing your choice of easy aerobic conditioning to elevate your heart rate (HR) (e.g. calisthenics, row, jog, airdyne, etc.), then perform 2-3 rounds: 40ft bear crawl forward then backward 10 KB or DB good mornings 10 air squats 5 inchworm to push-ups 2x World's greatest stretch per side (click the Tips button for videos and exercise explanations)

90/90 Transitions

5 x 4

Single Leg Deadlift

5 x 8

Floor Slide

5 x 5

Half Kneeling DB Press

5 x 8

Complete as many sandbag get-ups as possible in 5 min! PUSH as hard as possible for the full 5 min. 5 min is a short period of time but still requires pacing. Figure out what pace you and sustain but also VERY hard. No sandbag? Use a backpack. Rest 2-5 min before moving to the next WC effort.

5 Heavy DB snatch per side 5 Burpees or squat thrusts 10 Heavy KB swings Rest 2-5 min before moving on to the next complex

Complete as many rounds as possible in 5 min of the following: 10 Weighted alternating Russian Step-ups (total) 4x 40ft shuttle run

Bench Hamstring Curl

3 x 10

Calf Raise Series

3 x 30

Power Athlete Cooldown Progression 2

Box Breathing

1 x 5:00

Warmup - MP AEROBIC BASE 1

2-3x: 10 McGill curl-up (switch legs after 5 reps) 15-sec side plank per side 6 Leg Cradle Lunge Twist w/ Drunk Step (3 per side) 5 High Knee Squat w/ Swinging Gate (5 total squats) - bodyweight 5 spider lunge hip circles (both directions) per side Note: the McGill curl up is a VERY small movement. Don't try to make it bigger than it is!

Run

1 x 60:00

Elevated Pigeon

1 x 2:00

Box Breathing

1 x 5:00

Standing Calf Stretch

1 x 2:00

Standing Hamstring Stretch

1 x 2:00

Quad Stretch

1 x 2:00

MP Warmup - STRENGTH 2

Spend ~5-10 min performing your choice of easy aerobic conditioning to elevate your heart rate (HR) (e.g. calisthenics, row, jog, airdyne, etc.), then perform 2-3 rounds: 10 Air squats 10 Band pull-aparts 10 Banded Romanian deadlifts (RDL) 5 yoga push-ups with toe touch 3 squat thoracic rotations per side

In 10 min, complete as many rounds as possible of the following movements: 20 Alternating Weighted Step-ups (total) - Sandbag, DBs, KBs, or BB 3 Scotty Bobs* - 15-25# 10 single leg V-ups (total) Rest 2-5 min before moving on to the next circuit. *1x Scotty Bob = Push up Row right Push up Row Can be performed unweighted if using a DB results in poor form. If push-ups are less than ideal, sub scap push-ups OR lower with a controlled negative and then drop to your knees to push-up.

In 10 min, complete as many rounds as possible of the following movements: 6x 40ft Shuttle run 25 KB Swings (unbroken)

Frog Pumps

4 x 10

Serratus Crunch

4 x 10

Suitcase Carry

4 x 40

Band Rotations

4 x 10

Box Breathing

Power Athlete Cooldown Progression 1

Shoulder CARS

3 x 4

Quadruped Thoracic Rotation

3 x 4

Prone Infinity Hover

3 x 4

Spine CARs

4 x 4

T-hip Mobility

4 x 5

Hip CARS

3 x 4

Wall Ankle Mobility Drill

4 x 5