Deadlift Warmup 1

5 mins total Cat Camel - 1 x 10 Rocking Pigeon - 1 x 30 - 60 sec/side Elbow to Instep + Hamstring - 1 x 8/side Single Leg Glute Bridge - 1 x 12/side

Trapbar Deadlift

4 x 5

1-arm Landmine Meadows Row

2 x 8

1-arm DB Row off Bench

2 x 10

Bilateral DB RDL

2 x 10

Alternating DB Bicep Curls

2 x 10

Weighted Ruck

1 x 20:00

Bench Warmup 1

5 mins total Banded Lat Stretch - 1 x 30 - 60 seconds/side Quadruped T-Spine Rotation - 1 x 8/side Quadruped 1-arm Serratus Press - 1 x 8/side Band Pull Apart - 1 x 15

Barbell Bench Press

4 x 5

Incline DB Bench Press

2 x 12

Weighted Push Up

2 x 10

Band Triceps Pressdown

2 x 12

Band Resisted Deadbug

2 x 10

Side Plank

2 x 30

Standing Spin Bike

5 x 1:00

Full Body Active Mobility Warmup 1

1. 5 minute foam roll - anywhere you feel sore or "stiff" 2. Mobility Series (take your time with each movement): 2A.1/2 Kneeling Rocking Hip Flexor Mobility - 1 x 10/side 2B. 1/2 Kneeling Thoracic Rotation - 1 x 10/side 3. Active Hip: 1 set each: A. Quadruped Hamstring ISO - 5x5sec/side B. Active Hip Flexion ISO - 5x5sec/side 4. Active Upper: 1 set each: A. Prone Shoulder ER ISO Hold - 5x5sec B. Prone 1-arm Shoulder CARs - 5x5 sec/side

Walk

1 x 60:00

Hip Mobility

Banded Hamstring Stretch - 1 x 30 - 60 seconds/side 1/2 Kneeling Hip Flexor with T-Spine Flex/Rotation/Ext - 1 x 10/side 1/2 Kneeling Handcuffed Groin - 1 x 10/side Wall Supported Hip Airplane - 1 x 8/side

Barbell Front Squat

4 x 6

DB Weighted Vest Forward Lunge

2 x 10

Leg Extension Machine

2 x 12

Single Leg Stability Stepdown

2 x 12

Single Leg Deficit Calf Raise

2 x 12

DB Farmer's Walk

3 x 1:00

Goblet Carry

3 x 1:00

Stationary Athletic Power Skip

3 x 1:00

Hip Mobility

Banded Mid-Back Stretch - 1 x 30 - 60 seconds/side T-Spine Windmill - 1 x 10/side Wall Slides with Takeoff - 1 x 10/side Supine 1-arm DB Arm Bar - 1 x 8/side

Weighted Strict Pullup

4 x 6

Band Resisted Single Arm Landmine Press

2 x 8

Standing Alternating DB Pressout

2 x 10

Supinated Grip Barbell Row

12, 15

Alternating DB Hammer Curl

2 x 12

Rower

4 x 0:20

KB Swing

4 x 0:20

Hollow Rock

4 x 0:20