1. 90/90 Hip switches - 10 Followed by 90/90 hip switch with hip extension - 8 2. Glute bridge - 20 Followed by Single Leg Supine Glute Bridges - 5 each leg 3. Sumo Squat w/ thoracic rotations - 10 4. Inchworm walk outs - 8 5. Lateral lunges w/ Over head reach - 10

Eccentric Lateral Step Up w/ Heel tap

3 x 10

Back Squat to Box - Barbell

10, 8, 6, 4

Lateral Lunge - Landmine

3 x 8

Supine Glute Bridge - Barbell

3 x 20

Banded Hamstring Curls

3 x 15

Tactical Frog Stretch

2 x 0:30

HK Adductor Stretch

2 x 30

*IF POSSIBLE* use rower and hit 1000 meters. This should take about 3-6 minutes. Followed by: 1.6 point thoracic openings - 3 ea. arm 2. Inchworm walk out into plank Scap shrugs - 8 3. Banded pull-aparts - 2x10 4. Half Kneeling face pulls - 2x10 5. Bicep Band curls - 2x12

Gorilla Row - Kettlebell

3 x 12

Superman Lat Row - Banded

4 x 12

Alt. Hammer Curls - Dumbbell

3 x 20

BB Inverted Row

3 x 6

Lat Pull-Down - Cable

4 x 8

Prone Scorpion

1 x 12

Thoracic Extension on Foam Roller

1 x 1:00

*IF POSSIBLE* Start with jump roping for 5 minutes! 1. PVC Dislocates- 20 2.Knee Hugs - 20 total 3.Sumo Squat with Thoracic Rotations - 8 4. Good Mornings - 12 5. Half- kneeling Pull downs - 12

Deadlift - Trap Bar

12, 10, 8, 6

Farmers Carry - Trap Bar

4 x 20

SA Z press - Kettlebell

3 x 8

Assisted Pull-Ups - Band Standing

3 x 8

MB Rainbow Slam

4 x 12

90/90 Belly Breathing

2 x 0:30

Childs Pose

1 x 0:20

Half Pigeon Stretch

2 x 0:10