Heroic Warm-up

1 & 1/2 Rep Barbell Back Squat

1 x 10

1 & 1/2 Rep Barbell Back Squat

2 x 10

Squat Jump

3 x 10

Push Press

1 x 10

Push Press

2 x 10

Dead Stop Dips

2 x 10

Circuit: Quarter Squat to Reverse Lunge & Wall Climb

Optional Conditioning Circuit: For Max Reps: As far up the ladder in 8 Minutes: 5, 10, 15,...Quarter Squat to Reverse Lunge R/L* 1, 2, 3,...Wall Climbs *Begin in a quarter squat. Perform a reverse lunge on each side. This equals 1 rep. The goal is to never stand all the way up at the top of the squat but to stay in the quarter squat position.

Cardio Machine of Choice

1 x 5:00

Foam Roll

Static Stretch

Strict Dead Stop Knees to Elbows

3 x 10

Wall Sit Pallof Press w/ Band

3 x 0:30

No-PushUp Alternating Renegade Rows

3 x 10

Double Tap Shoulder Pushup

3 x 10

Banded Hip Flexor March w/ Iso Hold

3 x 10

Bearhug Cossack Squat with Medicine Ball

3 x 10

Theraband Side Walk

3 x 20

Cook Hip Lift

3 x 0:30

Kettlebell Deadlift

Clean Deadlift

1 x 10

Clean Deadlift

2 x 10

Glute-Ham Raise

3 x 10

Neutral Grip Pull-Up

1 x 20

Gorilla Row

1 x 2:00

Circuit: KB Good Morning/KB Pullover

Optional Accessory Circuit: 3 Rounds for Quality of Movement: 15-20 KB Good Mornings 15-20 KB Pullovers (Lying on Bench or Floor) Hold the KB in the front rack position or behind the head for the Good Mornings depending on mobility, positioning, and strength. More advanced will be behind the head.

Run-Specific Warm-Up

1 x 10:00

100 m Sprint

10 x 100

Single Arm DB Burpee to Deadlift

3 x 10

DB Hang Power Snatch

3 x 10

1-Arm DB Overhead Walking Lunge

3 x 10

1-Arm DB Thruster

3 x 10

Bird Dog

3 x 10

Dead Bug

3 x 10

Inchworm Push-Up

3 x 10

Air Squat

3 x 20

Front Foot Elevated Split Squat

1 x 10

Front Foot Elevated Split Squat

2 x 10

Rotational MedBall Jumping Lunge

3 x 10

Single Leg Cable RDL

Shoulder Elevated Single Leg Hip Thrust

Barbell Bench Press

1 x 10

Barbell Bench Press

2 x 10

Plyo Push-Up

3 x 10