Prep Circuit 1

Jump rope for 5 minutes, then: Perform 3 rounds of: Hi-Knee Hug, Lunge, Twist - 10 yds 3 x hands-only inch-worm 5 x scap depressions

Single Leg Pogo

2 x 8

Tibialis Raise

2 x 15

contralateral dead bug

2 x 5

Split-Stance Banded Rotation

2 x 4

Loaded Skater Squat

3 x 8

half kneeling KB Shoulder press

3 x 8

teapot walking lunge

3 x 6

Primal Warmup Circuit

2 rounds: - 4-way Bear Crawl (forward 4 steps, left 4 steps, back 4 steps, right 4 steps) - 4-way Elephant Crawl (forward 4 steps, left 4 steps, back 4 steps, right 4 steps) - Quadruped Step Throughs (4 each leg) - Bear Position to Table Top (4 each leg) - Side Monkey Crawl (10 meters left, 10 meters right) - Single Arm Downward Dog and Plank Reach (4 each arm)

Captain Morgan

2 x 4

Candlestick single leg roll-up

2 x 5

Power Practice 1

2 x 5 Vertical Jumps 8 Med Ball Shot Put (4 ea arm) 5 Split Stance Jumps (ea. leg) 8 Med Ball Discus (4 ea. direction)

Partner Nordic Hamstring Curl

3 x 6

Pull-Up

3 x 6

Single Arm Russian KB Swing

3 x 10

Dynamic Sprint Warmup

4 sets of: - 15yds Hi-Knees - 15yds backwards run - 15yds hi-knee crossovers (both directions) - 10 yds A-Skips - 1 x Triple Response Broad Jump

The goal here is to get your heart rate as high as possible while performing a classic Tabata interval workout. 20 seconds of work; 10 seconds rest x 8 rounds. That's a 4 minute workout. Score as many calories as possible. Rest 4 minutes. Then perform the full Tabata again and attempt to meet or beat the calories scored on the first go.

Active Recovery

Prep Circuit 2

Jump rope, climb stairs, or jacobs ladder for 5 minutes, then: Complete 3 rounds of the following at a very moderate pace - Spiderman Crawl with elbow drop - 10 yds - Deadbug Hold - 30 seconds - 25 x banded RDLs (substitute 10 x single leg glute bridges per leg if no band available)

Power Prep Circuit

2 rounds of: Depth Jump (x5) Single-Leg Pogos (8 touches forward, back, left, and right on each leg) Single-leg Skater Hop (5 ea leg) Single-leg broad jump (5 ea leg)

Barbell Bench Press

3 x 8

Modified Primal Complex

Superset: Heavy Goblet Squat x 5 (48kg KB standard) KoT lunge x 10 (5 lt/5 rt leg) Step-up (loaded w/ single KB in rack position) x 12 (KB racked on left shoulder x 3 lt/ 3rt leg and KB racked on right shoulder x 3 lt/ 3 rt leg) lunge guidance: focus on positioning over loading. elevate heel of front foot as needed. step up gudiance: drive through the working/front leg (don't push off with rear leg). dorsiflex ankle when in fully upright position on top of box. control and tighten core throughout. lower to a soft touch with rear leg.

DB 3-Way Raise

3 x 15

Primal Warm-up 2

2 rounds: Bear Crawl (5m each direction) Step Through (5 ea side) Elephant Crawl (5m ea direction) Bear Crawl to Table Top (5 ea way) Crab Walk (5m ea direction) Side Monkey Crawl (10m ea direction)

Contralateral Banded Deadbug

3 x 5

Cossack Squat

3 x 5

single leg elevated side plank

3 x 15

single leg landmine glute bridge

3 x 8

Bent Over Row

3 x 8

DB Bench Pull-over

3 x 12

Alternating DB Hammer Curl

5 x 10 @ 40, 35, 30, 25, 20 lb

Agile 8

Zone 2 Run/Row/Cycle/Swim

1 x 20:00

Cool Down Breathe and Stretch