P1/D1 - Accel Prep

Mobility: 1-2 Rounds (depending on how stiff you feel) - Optional Foam Roll/Lax Roll Circuit x 5 minutes (video linked below for areas of focus) - Pigeon w/ Rotation x 8/side - Groin Rocker w/ Reach x 8/side - Downdog Toe Touch to SL Lunge x 5/side - Squat to Stand x 8 Mvmt Prep: 2 Rounds A1) Spring Ankle #1 x 30" A2) ER Biased SL Glute Bridge x 10 A3) SL Balance Progression x 20"/leg A4) Bilateral Lateral Line Hop x 7" (as fast as you can)

MPR Bilateral Leap Progression

2 x 10

MPR Split Stance Leap Progression

2 x 10

MPR Split Swap Leap

2 x 5

MPR Push Up Start Sprint

4 x 10

MPR Prowler March

3 x 10

MPR RFESS w/ End Range ISO

3 x 5

MPR Cycling Step Up Jump

3 x 5

MPR Short Lever Hip Lift

3 x 10

MPR SL RDL (lateral)

3 x 8

MPR Hip Flexor ISO Hold

3 x 0:20

MPR 3D Calf Raise

3 x 8

Short Aerobic - 1on:1off

6 x 1:00

P1/D2 Prep - UB

Mobility: 1-2 Rounds depending on what you need - 3D Cat Camel x 5 - Wide Stance Separation Drill x 10secs/side (focus on deep breaths) - Rotating Dissociation Flow x5/side - SFT Spinal Flow x 5/each Movement/Neural Prep: 2 Rounds A1) SS Around the World Paloff x 10/side A2) Tall Plank Row to Extension x5/side A3) Two Ball Throw & Catch x 20" A4) Star Plank Hand Taps x 20"

MPR Landmine SA Rotational Press

3 x 3

MPR Split Stance MB Scoop Toss

3 x 3

MPR Alternating DB Bench Press

3 x 5

MPR Close Grip Pull Up

3 x 6

MPR PRI Split Stance Row w/ Rotation

3 x 6

MPR Prone Y Raise

3 x 10

MPR Kneeling Cable Rotation

3 x 10

Anaerobic Pwr

10 x 0:15

P1/D3 Prep - Max V

Mobility: 1-2 Rounds - Optional Foam Roll/Lax Roll Circuit x 5 minutes (use if you're feeling really stiff or banged up from Monday) - 90/90 Reach Through x 10/side - Toe on Wall Hip Flexor x 20"/side - Supine Pilates Stretch Series x 10/each - Seated 90/90 Rotations x 5/side - A Frame Crawl x 10m Mvmt/Neural Prep: 2 Rounds A1) Standing Psoas March x 6/side A2) Eccentric Hamstring Curl x 5/side B1) Spring Ankle #1 x 30" B2) SL Balance Progression x 20" B3) Bilateral Linear Line Hop x 7" (trying to move as fast as you can)

MPR Split Swap Leap

2 x 10

MPR Bound for Height

2 x 20

MPR Skip for Height

2 x 20

MPR Skip for Distance

2 x 20

MPR 10m Sprint

4 x 20

MPR Front Squat Banded Drop Catch

3 x 6

MPR Depth Jump

3 x 6

MPR Groin Biased SS ISO (banded)

2 x 0:30

MPR Prone Hamstring ISO (banded)

2 x 0:30

MPR SL Slant Board Calf Raise

2 x 12

P1/D4 Prep - UB

Mobility: 1-2 Rounds depending on what you need - 3D Cat Camel x 5 - Wide Stance Separation Drill x 10secs/side (focus on deep breaths) - 1/2 Kneeling Tspine Rotation x 5/side - Cobra to Frog Sit x 8 - L Sit Crab Bridge x 5 Mvmt Prep - 2 Rounds A1) Supine Paloff Press w/ Adductor Squeeze x 10/side A2) TRX ISO Row x 20" hold A3) PVC Drop Catch Row x 10 A4) Alternating Throw and Catch x 20"/each way

MPR Concentric Pendlay Row

3 x 5

MPR 1/2 Kneeling Med Ball Slam

3 x 3

MPR Seated DB Z Press

3 x 6

MPR Chest Supported Row

3 x 8

MPR Deadbug w/ MB Pass

3 x 5

MPR 1/2 Kneeling SA Cable Press w/ Rotation

3 x 6

MPR DB 21's Curls

3 x 7

MPR Plank w/ Thread the Needle

3 x 5

Short Aerobic - 1on:1off

6 x 1:00

P1/D5 Prep - COD

Mobility: 1-2 Rounds - Optional Foam Roll/LAX Roll Circuit x 5 minutes - Bilateral Groin Rocker x 8/side - 3 Way 90/90 x 3/each position - Crossover Lunge w/ Reach x 3/side - Rotating Lunge x 5/side Mvmt Prep: 2 Rounds A1) Spring Ankle #1 x 30" A2) Banded Skater Stride x 8/side A3) SL Hip Circle x 5/side A4) Bilateral Lateral Line Hop x 7" (as fast as you can)

MPR Bilateral Slalom Hop Progression

2 x 10

MPR Linear Crossover Bound

2 x 20

MPR Crossover Jab Step Bound

2 x 20

MPR Crossover Stick

3 x 2

MPR Crossover Prowler March

3 x 10

MPR Trap Bar Deadlift

3 x 5

MPR Step Up to Crossunder Jump

3 x 3

MPR Side Plank Knee Ups

3 x 8

MPR Goblet SFT Lunge

2 x 3

MPR Top Foot Elevated Side Plank

2 x 0:20

MPR 3D Calf Raise

2 x 10

Anaerobic Pwr

10 x 0:15