Mobility - 2-3 Rounds depending on how stiff you are feeling - Groin Slide to Pigeon x 5/side - Squat to Stand x10 - 90/90 Get Ups x 5/side Movement Prep - 2 Rounds A1) Tall Plank w/ Psoas March x 8/leg A2) SS Floating Heel Scans x 20" A3) Inside/Outside Balance x 20"/each A4) Rope Walks x 5m

MPR Prowler March

3 x 10

MPR Goblet SFT Lunge

3 x 3

MPR Plank w/ Thread the Needle

3 x 10

MPR 3D Calf Raise

3 x 10

MPR Hip Flexor ISO Hold

3 x 0:30

MPR SS Around the World Paloff

3 x 5

MPR Lateral Lunge ISO Hold

2 x 0:45

HIIT Long - 4 on 2 off

Complete 3 Sets of - 4 min on 2 min off Pick a piece of cardio equipment, or do 20 meter shuttles if you have the space. Perform 4 minutes of work and 2 minutes of rest The pace should be high enough that you could not hold a conversation during your working time

Mobility - 2-3 Rounds depending how stiff you're feeling - Step Back w/ Oblique Reach x 6/side - 1/2 Kneeling T Spine Opener x 5/side - Downdog w/ Active Knee x 5/side - Rotating Crab Bridge x 5/each way Movement Prep - 2 Rounds A1) 3D SA Tall Plank Holds x 10 sec/each position A2) 3D Tall Plank Taps A3) 1/2 Kneeling Press w/ Leg Lift x 8/side

MPR Bear Crawl w/ MB Push

3 x 15

MPR Side Plank Row w/ Knee Drive

3 x 8

MPR Alternating DB Bench Press

3 x 6

MPR 1/2 Kneeling SA Cable Pulldown

3 x 8

MPR Superman Rolls

3 x 3

MPR 3D TRX Row

3 x 8

MPR Wrist Roll Up

3 x 3

MPR Self PNF 90/90

2 x 5 @ 5

MPR Self PNF Groin Rocker

2 x 5 @ 5

MPR Crossover Lunge w/ Reach

2 x 5

MPR Crab Bridge to Sissy Squat

2 x 5

Spring Ankle Position 1

2 x 0:45

MPR SFT Ankle Hops

2 x 10

MPR ER Biased SL Glute Bridge

2 x 8

HIIT Short - Min on Min off

6 Sets of: 1 min on 1 min off ** Pick a piece of cardio equipment, preferably a bike or treadmill. Perform one minute of ALL OUT work and rest for one minute. Repeat the process 4 total times. ** The minute on should be EVERYTHING you have. Leave nothing in the tank!!

Mobility - 2-3 Rounds depending on how stiff you feel - Lateral Lunge Sway w/ Rotation x 5/side - Downdog to SL Lunge x 5/side - Squatted Internal Rotations x 5/side - Lunge flow x 20"/side Movement Prep - 2 Rounds A1) Inside/Outside Balance x 20"/each A2) SS Floating Heel Step Out x 10/side A3) Rope Walks x 5m A4) Lateral to Linear Box Taps x 5/each

MPR Lateral ISO Wall Push

3 x 0:07

MPR Crossover Prowler March

3 x 10

MPR Trap Bar Deadlift

3 x 6

MPR Palloff Press w/ Lateral Sway

3 x 8

MPR Top Foot Elevated Side Plank

3 x 0:45

MPR Side Plank Hip Abduction w/ OH Press

3 x 10

MPR 3D Calf Raise

3 x 10

Mobility - 2-3 Rounds - Kneeling Tspine Rotations w/ Dowel x 8/side - Slider OH Mobility x 10/side - Backbend to Wall x 5 - Bear Plank to Crab Roll x 5/side Movement Prep - 2 Rounds A1) RFE Cable Row to Extension x 10/side A2) MB OH Wall Slam (can use swiss ball or bosu ball (half swiss ball)) x 6/side A3) SB Cable Rotations x 10/side

MPR SFT Push Ups

3 x 2

MPR PRI Split Stance Row w/ Rotation

3 x 8

MPR Backwards Bear Crawl w/ KB Drag

3 x 10

MPR Birddog Row

3 x 8

MPR Standing SL OH Press

3 x 8

MPR Glute Bridge SA DB Press

3 x 6

MPR Superman Rolls

3 x 5

MPR Wrist Supination

3 x 15

MPR Self PNF Hip Flexor Stretch

2 x 5 @ 5

MPR Self PNF Ankle Mobility

2 x 5

MPR Ankle Pronation/Supination (SL Supported)

2 x 5

Duck Walk

2 x 10

MPR Glute Bridge Iso w/ Banded Deadbug

2 x 0:20

MPR Side Plank w/ Groin Squeeze

2 x 0:20

MPR Bent Knee Calf Raise

2 x 12