General Movement Prep

1 Round - 5 minutes total Downward-facing dog to upward-facing dog - 8 Squat to stand - 8 Lateral Lunge with Overhead Reach - 6/side Glute Bridge - 15

DB Pause Front Squat

8, 6, 5, 5

Standing Band Pull Apart

4 x 15

Dumbbell Lateral Lunge

3 x 6

Half Kneeling 1-arm DB Pressout

3 x 8

HIIT Intervals

A. Lateral Shuffle to Cone - 30 seconds B. High Knee Run - 30 seconds 5 Rounds Perform 30 sec of each movement very hard (1 min total), then rest 1 min very, very easy. Choose a weight and pace that allows you to complete all 5 rounds - you're legs should NOT be burning or producing too much lactic acid. It should definitely be a challenge, but it should be a cardiovascular challenge - not a leg burn challenge. We're aiming for ~90% Heart Rate Max following each round. You can calculate this as 220 - your age x 0.9. You should be able to complete all intervals at the same speed. Record your speed/pace to reference in the future.

General Movement Prep

1 Round - ~5 minutes total Knee to Wall Mobility - 10/side Groiner - 6/side Hip CARs - 5/side Glute Bridge - 15

Bilateral DB Snatch

5 x 6

KB Power Swing

5 x 8

Extensive Plyo Lateral Bounds for Height

5 x 16

"FLUSH CIRCUIT". Loosen up your legs from yesterday and keep moving. Perform 30 seconds of each exercise, no rest between exercises. Keep moving continuously for 4-5 rounds (depending on time you have). A. Lateral Shuffle with Arm Swings B. Tall Plank Shoulder Taps C. Stationary Athletic Power Skip

Loaded Suitcase Carry

3 x 20

Single Arm Loaded Overhead Carry

3 x 20

Athletic Stance Band Pallof Press

3 x 8

1/2 Kneeling Rocking Groin Mobility - 10/side 1/2 Kneeling Handcuffed Groin Mobility - 10/side Single Leg Elevated Glute Bridge - 15/side

1 minute of each movement continuously, with a 1 minute rest following each round. A. Spit Stance DB Swings B. Bear Crawl Pass Through C. Carioca (find a 10 ft. space where you can move back and forth) D. Bear Crawl Forward (find 10ft. space where you can back and forth) E. Side Plank (30 seconds per side)

General Movement Prep

1 Round - 5 minutes total Scorpion - 5/side Quadruped Thoracic Rotation - 10/side Serratus Press into Wall - 10 (spread shoulder blades as far apart as possible) Cook Hip Lift - 10/side

DB Split Stance RDL

4 x 8

One-Arm DB Bench Press

3 x 8

DB Forward Lunge

3 x 8

KB 1-arm Row

3 x 8

HIIT Intervals

Perform 1 minute of Jumping Jacks prior to EVERY ROUND, and then immediately perform the following: A1. Bilateral DB Split Jerk - 20 sec (alternate sides each rep, perform reps faster with light weight) A2. DB Tall Kneel to Stand - 20 sec (with EACH leg leading, so 40 seconds total) A3. Bilateral Tall Kneel DB Swings - 20 sec A4. Inchworm - 20 sec (challenge core, stretch out as long as possible without arching back) Rest 30 seconds, repeat 5 rounds. You should be able to complete all intervals at the same speed.

General Movement Prep

1 Round - 5 minutes total Cat Camel - 10 1/2 Kneeling Groin Mobility - 10/side Lateral Lunge with Overhead Reach - 10/side Banded Lateral Squat Transitions - 8/side

Bulgarian Split Squat

3 x 12

Single Leg Bodyweight Hip Thrust

3 x 12

DB Bentover L's

3 x 20

Single Leg Calf Raise

3 x 15

Banded Tricep Pushdown

3 x 20

DB Lateral Raise

3 x 15

Biking

4 x 4:00