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 6

SB Hamstring Curl - Single Leg

3 x 10

One-Arm DB Bench Press

3 x 8

Bentover KB Archer Row

3 x 10

Athletic Stance Band Pallof Press

3 x 12

Rowing

For Completion

General Movement Prep

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

KB Swing

5 x 6

Explosive Band-Assisted Pushup

5 x 3

Jump Squat

5 x 5

DB Horizontal Snatch

5 x 3

Perform 30 seconds of each exercise, with a 15 second rest between each. After each round, rest for 1 minute and repeat 4x. A. Lateral Shuffle to Cone B. Ball Slams C. Shoulder Taps

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

Pause Back Squat

4 x 6

Standing Band Pull Apart

4 x 20

Dumbbell Lateral Lunge

3 x 6

KB Bear Crawl Pull Thru

3 x 8

Crossover Lateral Bounds

3 x 6

Single Leg Lateral Extensive Plyo

3 x 10

HIIT Intervals

OPTIONAL DEPENDING HOW YOU'RE FEELING: Choose your favorite cardio (like bike, run, row) 2 min warmup, then 5 x 1 min hard / 1 min very, very easy For the "hard" portion of the intervals, these should be done at a speed that's 9/ 10 difficulty at the end of the first interval (they'll get harder from there!) You should be able to complete all intervals at the same speed. Record your speed/pace to reference in the future