App Overview - Start Here!

For Completion

Mobility: 1-2 Rounds LAX Roll/Foam roll (optional) - Spend 3-5 minutes rolling out lower half - Supine Knee Floss x 12 - Supine Lower Back Rotations x 5/side (pick a progression right for you - all 3 shown in video) - 90/90 Reach Through x 8/side - Hip Airplane x 5/side - A Frame Crawl x 10m

Spring Ankle Position 1

2 x 0:30

MPR 3D Calf Raise

2 x 10

MPR SL Balance w/ Scan

2 x 10

MPR Squat ISO w/ KB Clean

2 x 8

MPR Deep SS Jump Plyo

2 x 0:20

MPR SFT Ankle Hops

2 x 15

MPR Concentric Trap Bar Jump

2 x 5

MPR Seated Box Jump

2 x 3

MPR Prowler March

3 x 10

MPR Short Lever Hip Lift

3 x 10

MPR Goblet SFT Lunge

3 x 3

MPR Supine Cable Resisted Hip Flexion

3 x 10

MPR Kneeling Cable Rotation

3 x 10

Short Aerobic - 1on:1off

6 x 1:00

Mobility: 1-2 Rounds depending how stiff you're feeling - Side Lying Windmill x 8/side - Prone Press up x 10 - Supine Tripod Reach x 5/side - Tall Plank to Pike x 5 Movement Prep: 2 Rounds A1) Supine Paloff Press w/ Groin Squeeze x 8/side A2) SB Seated Rotations x 10/side

MPR Concentric Barbell Bench

3 x 4

MPR Supine MB Throw and Catch

3 x 5

MPR Landmine Press & Row w/ Rotation

3 x 6

MPR Plate Deadbug

3 x 10

MPR DB Bench Press

3 x 6

MPR Wide Grip Pull Up

3 x 6

MPR Hammer Curl

2 x 21

MPR Wrist Roll Up

2 x 3

MPR 3D TRX Row

2 x 8

MPR Ankle CAR's

2 x 5

MPR Alternating Toe Lifts

2 x 20

MPR Dorsiflexion Walking Series

2 x 0:15

MPR Walking Foot Sequence

1 x 5

MPR 90/90 Hip Flow

1 x 5:00

MPR Spiderman Crawl

2 x 10

** REST REMINDER **

1 x 0:20

MPR A Frame Crawl

2 x 10

** REST REMINDER **

1 x 0:20

MPR Crab Crawl

2 x 10

MPR Lateral Lunge Slow Lower

1 x 0:30

MPR Push Up Slow Lower

1 x 0:30

Long Aerobic - 4 On - 2 Off

Instructions: 1) Pick a piece of cardio equipment that tracks watts (assault bike, spin bike, curve runner, rower, ski erg etc) 2) Pick a wattage that you're going to hold for the working time - if this is your first time doing these, you're going to have to guess at first (usually somewhere around 200 watts is a good starting point) - The pace should be relatively hard to maintain for 4 minutes 3) Complete the listed number of sets below Complete 3 Sets of - 4 Minutes work: 2 Minutes rest Either set a timer on your phone or set it up on the cardio machine before you begin

Mobility: 1-2 Rounds depending how stiff you're feeling LAX Roll/Foam Roll (optional) - Spend 3-5 minutes rolling out the lower half - IR Liftoff x 5/side (2 second hold at the top) - 90/90 Leg Sweep x 5/side - Standing Hip CAR to Step Back Lunge x 5/side - OH Squat w/ Dowel x 10

Spring Ankle Position 1

2 x 0:30

MPR Calf Raise w/ TB Squeeze

2 x 20

MPR Rope Walk

2 x 7

MPR Lateral Lunge ISO w/ KB Snatch

2 x 8

MPR Step Up to Crossunder Jump

2 x 5

MPR SFT Ankle Hops

2 x 10

MPR Trap Bar Deadlift (touch & go)

3 x 6

MPR Seated Broad Jump

3 x 4

MPR Crossover Prowler March

3 x 10

MPR Side Plank Knee Ups

3 x 10

MPR Lateral Landmine SS RDL

3 x 6

MPR Top Foot Elevated Side Plank

3 x 45

MPR 1/2 Kneeling Cable Chop

3 x 8

Mobility: 1-2 Rounds depending how stiff you feel - Kneeling Tspine w/ Dowel Rotations x 6/side - Shoulder OH Mob w/ Slider x 5/side - Modified Yoga Push up x 10 - Standing SFT Flow x 5/each pattern Movement Prep: 2 Rounds A1) Lateral Lunge w/ Paloff Press x 10/side A2) 1/2 Kneeling T Spine Rotations x 8/side A3) Prone DB Face Pull x 10

MPR Concentric Pendlay Row

3 x 6

MPR Rotating MB Slam

3 x 3

MPR SFT Push Ups

3 x 3

MPR 1/2 Kneeling Cable Row w/ Rotation

3 x 8

MPR 1/2 Kneeling DB Shoulder Press

3 x 8

MPR Prone Row w/ ER and Press

3 x 10

MPR Tricep Pushdown

3 x 15

MPR Wrist Rotations (w/Dowel)

2 x 12

MPR 1/2 Kneeling Shoulder Complex

2 x 10

Short Aerobic - 1on:1off

6 x 1:00