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

DB Bulgarian Split Squat

3 x 6

SB Hamstring Curl - Single Leg

3 x 10

DB Reverse Lunge

3 x 8

Band Resisted Deadbug

3 x 8

DB Farmer's Walk

3 x 30

Front Plank

3 x 30

General Movement Prep

1 Round - 5 minutes total Ankle Mobility Series - 6-8 of each movement/side Elbow to Instep + Hamstring Stretch - 8/side 1/2 Kneeling Rocking Hip Flexor Stretch - 10/side Quadruped 1-arm Serratus Press - 10/side

One-Arm DB Bench Press

3 x 8

TRX Row - Neutral Grip

3 x 10

Tempo Chinup

3 x 6

Split Stance 1-arm DB Strict Press

3 x 8

Side Plank Hip Abduction from knees

3 x 8

Inchworms

3 x 6

General Movement Prep

1 Round - 5 minutes total Side Lying T-Spine Windmill - 8/side Sumo Squat to Stand - 8 1/2 Kneeling Thoracic Rotation - 8/side Pushup + Shoulder Tap - 8 Single Leg Glute Bridge - 15/side

DB 3 Way Lunge

3 x 3

DB Renegade Rows

3 x 6

DB Split Stance RDL

3 x 6

Yoga Pushup

3 x 10

DB Suitcase Hold

3 x 30

Band Pull Apart

3 x 15

OPTIONAL DEPENDING HOW YOU'RE FEELING: Spin Bike Alternate between 1 min Standing, then 1 min Sitting x 5-8 rounds (10-16 minutes) at 7-8/10 intensity throughout. You should be able to complete all intervals at the same speed.