Mobilize BTE ✨ Squats

First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) 🤸🏻‍♀️BTE Mobility- Squats - 60s Frog Stretch (adductors) - 60s per side Banded ankle distraction (ankles) - 10 per side Hip Airplanes (internal rotation)

Front Rack Marches

3 x 60

High Bar Back Squat

4 x 8 @ 60 %

Staggered Stance Barbell RDL

3 x 10

Front Rack Bulgarian Split Squats

3 x 10

Glute Med Cable Kickback

3 x 15

METCON ❤️‍🔥

Met Con Set timer for 8 minutes. How many rounds can you complete? Rest as needed. 1. 200m Row/Run (or 20 seconds HARD on a cardio machine) 2. 10 KB Swings 3. Choose between: 5 box jumps/10 squat jumps/ 10 jumping lunges/OR 5 step ups per side

Mobilize BTE ✨ Bench

First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) BTE Mobility- Bench -5 rounds of "World's Best Stretch" - inchworm into plank, lunge w/ rotation, chatarunga, inch worm to start -15 Prone PVC Lift Offs w/ 2s holds - can also do body weight -15 Cuban Presses (use 2.5-5lbs)

Hanging leg raise

3 x MAX

Dead Hang

1 x MAX

Incline Bench Press˙

4 x 8 @ 60 %

Unilateral DB Bench Press

3 x 10

Dips˙

3 x 10

Hang High Pull'

3 x 10

MOVE 💨

30 seconds sprint, 90 seconds rest (6-10 rounds) Choose something preferably upper body based (either battle ropes, jumprope, ski erg, handles only assault bike) that gets you out of breath - you should be gasping for air when you finish your high intensity! If you really want to do the running kind of sprints, then go for it- just remember it is a part of your overall lower body fatigue, so be mindful. Each week, you should notice more output for your high intensity or simply your ability to recover between rounds. You can start with fewer rounds and add rounds when you can if you are just getting into interval training. Use the interval timer below.

Mobilize BTE ✨ Deadlifts

First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) BTE Mobility/Activation- Deadlifts - 10 Iron Crosses per side - Lie on your back with the arms stretched to the side and the feet together with legs straight. Put a band (optional) under the foot and ring one foot across the body toward the opposite hand. - 10-15 single-leg hip thrust or bridges per side - 20 band pull aparts- you can start with doing a few "around the world's" first to open up your chest

Weighted Plank˙

3 x 30

Trap Bar Deadlift

4 x 8 @ 60 %

Pull-ups˙

3 x 10

Gorilla Rows˙

3 x 10

Hamstring Curl

3 x 15

Farmer Carry (Options)

3 x 100

Mobilize BTE ✨ Lower/Upper

First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) BTE Mobility Glutes & Shoulders - 10 Hip CARs per side - PVC Behind the neck press - 60s goblet squat hold (stretch those hips!)

Cable Wood Chop

3 x 15

Zercher Squats

3 x 10 @ 60 %

DB Z Press

3 x 10

Behind the Neck Lat Pulldown

3 x 15

Overhead Lunge

3 x 10

Front Carry

5 x 100

BTE Mobility ✨ Prep

First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) BTE Mobility Prep - 1-2 min Tspine extensions on Foam Roller - 10 per side Prone PVC T-Spine Rotation - 15 Banded Cat Cows- hold in each position a few seconds

KB Windmill

3 x 10

Lateral Step Downs'

3 x 10

Prone External Rotation w/ Press

3 x 10

Knee Over Toe Lunge

3 x 10

Full ROM Seated Row

3 x 15

Tib Raises

3 x 20

Cardio

1 x 20:00