Thoracic Extension on Foam Roller

1 x 8

Foam Roll IT Bands

1 x 8

Foam Roll

1 x 8

90/90 Rockers

1 x 8

Heroic Warm-up

1 x 10:00

Aerobic Test

The mission with today is to get a baseline idea of where you are at in terms of your fitness level for conditioning. We have provided a link to a simple and easy method that allows us to give you some options of how to complete this based on what you have available or what you prefer with regards to mode of training. You can choose from a step test, a one mile walk, 1.5 mile walk/run or a rowing test. Upon completion of this test you will record your score and then submit this either in the message function or email to hunthikeharvest@gmail.com. This will help as we move forward and continue improving. This will also be important for retesting down the road to see how much you improve over the course of the off-season. Here is the link: If you have questions about how to do this, feel free to reach out as we want to ensure that you fully understand and execute this properly. https://www.omnicalculator.com/sports/vo2-max

Butterfly Stretch

2 x 00:20

Calf Stretch

2 x 00:20

Kneeling Hip Flexor Stretch

2 x 00:20

Quad Stretch

2 x 00:20

Pigeon Stretch

2 x 00:20

QL stretch

2 x 0:20

Hip Series

1 x 8

Deep Squat Stretch

1 x 5

Thoracic Extension on Foam Roller

1 x 1:00

Heroic Warm-up

1 x 5:00

Glute Bridge Hold

3 x 0:15

Single Leg Glute Drive

3 x 10

SB Adductor squeeze

3 x 6

Step-Ups

3 x 10

Prone Bench Hyper

3 x 10

Bear Crawl - opposites

3 x 5

DB Renegade Row

3 x 5

Inverted Retraction & Row

3 x 10

Bulgarian Split Squat

3 x 12

Scarecrows

3 x 10

Stretch

1 x 10:00

Thoracic Extension on Foam Roller

Foam Roll IT Bands

Foam Roll

Cat-Cow

1 x 8

Kneeling reach backs

1 x 8

Band Pull-Apart

2 x 10

Lunge Matrix

3 x 2

Side plank row

3 x 10

Lying Handcuffs

3 x 6

1/2 kneeling Bottom Up KB Press

3 x 10

Crossover Step Up

3 x 10

1/2 kneeling cable chop

3 x 8

Sandbag Pull Through

Wall Plank Combo

3 x 10

Elbow Knee Rolls

3 x 6

DB Farmer's Walk

1 x 40

Bike Intervals

1 x 0:30

Jump Rope

1 x 0:30

Lat & Pec Stretch

Kneeling Hip Flexor Stretch

Deep Squat Stretch

Lying Knee to Knee Stretch (Hip Internal Rotation)

Hamstring Rope Stretch

Butterfly Stretch

Calf Stretch

5 minute Hips

1 x 5

90/90 Rockers

1 x 8

Side Lying Floor Sweeps

1 x 6

Foam Roll Serratus Anterior

1 x 0:30

Bike Warm Up

1 x 5:00

KB swings

3 x 12

Db Squat Thrust

3 x 10

Cable row to press

3 x 6

Lateral Sled Drag

3 x 20

Standing Pallof Press

3 x 8

Archer Row

3 x 12

1-Leg DB Pullover

3 x 5

Side Plank T press

3 x 8

TRX Y Row

3 x 10

Recovery Ride

1 x 15:00

Foam Roll

1 x 5:00