Relentless Pursuit Program #1 - Forever an Athlete

Foam Roll

1 x 5:00

Half Kneeling Single Arm KB Bottom Up Press

3 x 8

Dive Bomber Push Up

3 x 8

Band Pull-Apart

3 x 15

Single Arm Tempo Dumbbell Incline Bench Press

4 x 6

Incline DB Hex Press

3 x 8

Incline DB Flys

3 x 12

3 - 5 Rounds of the following: 6 Dumbbell Bench Press 12 each arm Dumbbell Triceps Kickbacks 25 Banded Fly's - position the bands low, keep the bands very light to hit all 25 reps - Do not rest between exercises (bench, kickbacks, flys) - Rest 1 - 3 minutes between rounds - Complete 3 - 5 rounds based on the time you have

8 Rounds Total of 20 seconds work 10 seconds rest Push Ups Jump Rope Spins (no jump rope sub mountain climbers) - alternate movements - push ups, jump rope, push ups, jump rope, etc. - 4 total rounds of each - push the intensity

Cool Down

1 x 5:00

5 Minute Mobility Flow

Single Leg RDL

3 x 8

Band Face Pull

3 x 12

Single Arm Upright Row

3 x 8

Trap Bar Deadlift

3 x 8

Cluster Pull Ups

3 x MAX

Trap Bar Deadlift

3 x 8

Half Kneel Chop

3 x 12

3 - 5 Rounds of the following 6/6 Single Arm Dumbbell Tripod Row 12/12 Seated Dumbbell Hammer Curls 25 Ring Rows - adjust the range of motion so you get 25 reps - Do not rest between exercises (rows, hammer curls, ring rows) - Rest 1 - 3 minutes between rounds - Complete 3 - 5 rounds based on the time you have

For Time Complete the Following 4 Rounds 10 Overhead Slam Balls 10 Russian Kettlebell Swings - move as quickly as you can without sacrificing form - we're looking for an intense 10 minutes or less finisher

Cool Down

1 x 5:00

Foam Roll

1 x 5:00

Knee Over Toes Lunge

3 x 8

Spanish Squat Hold

3 x 1:00

Half Kneeling Elevated Bent Knee Calf Raises

3 x 12

Knee Over Toes Slant Board Split Squat

3 x 8

DB Lateral Lunge

3 x 12

Dead Bug

3 x 8

DB Lateral Step-Up

3 x 8

Slant Board Landmine Squat

3 x 8

Fire Hydrants with a band

8 rounds total of 20 on 10 off Bicycle Crunches - do not squeeze your neck - lightly cusp your ears Plank Ups - alternate movements for a total of 4 each

Cool Down

5 Minute Mobility Flow

3 Rounds 40 seconds on 20 seconds off Tuck Jumps Reverse Lunges - alternate legs High Plank Shoulder Taps Lateral Hops - ideally use a small hurdle - soft landings - light on your feet - sub mountain climbers if needed

Every Minute of the Minute for 30 minutes Minute #1 - Double Arnold Press - alternate arms Minute #2 - Weighted V-Ups Minute #3 - Farmer Carries - heavy as you can Minute #4 - Pick 1 - Assault Bike/Rower/Ski Erg - if you do not have access to one of these you jump rope spins/double unders/shuttle sprints would be the next best option Minute #5 - Kettlebell Gorilla Row - alternate arms - you can use dumbbells but you will be in a better position using kettlebells Minute #6 - Dumbbell Lateral Raises

3 - 5 Rounds 15 weighted, slow and controlled V-UPS 15 weighted Russian twists - left to right =1 15/15 cross body toe touches

Thoracic Extension on Foam Roller

2 x 0:45

Banded T-Spine Rotations

2 x 12

Tall Kneeling Kettlebell Halos

2 x 12

Barbell Reverse Curls

2 x 15

Chest-Supported DB Face Row

3 x 12

DB Overhead Tricep Extension

3 x 12

DB Bicep Curls

3 x 12

Barbell Upright Row

3 x 8

Seated Incline DB Curls

3 x 8

Elbows Out DB Tricep Press

3 x 12

Break this sequence up however you'd like. Move quickly and with a purpose. Do not over extend on the weight. 75 BB Curls 75 Diamond Push Ups 75 Seated Lateral Raises 75 Barbell Wrist Curls

Cool Down

Foam Roll

1 x 5:00

30 seconds on 15 seconds off for 3 rounds Ring Rows Reverse Lunges High Plank Shoulder Taps

Barbell Hip Thrust

3 x 6

Bent Over DB Row

3 x 8

DB Floor Press

3 x 8

5 - 8 Rounds - complete as many as time will allow you too Use a single kettlebell Try not to stop until you've completed all 5 movements KB Swings - 2 hands x 10 KB Snatch - single arm x 5 per side KB Goblet Squats - 2 hands x 10 KB Clean - single arm x 5 per side KB Thrusters - single arm x 5 per side

Cool Down