Self-myofascial Release

1 x 60

Shinbox Bridge w/ Reach

1 x 10

90/90 Lift Off

1 x 10

Step Down Hip Rotation

1 x 10

Sprinter to Cross Leg Reach

1 x 10

Biking

1 x 6:00

S/L Y Balance Drill

2 x 5

Sled Sprints

3 x 10

90 deg. Pause Front Rack Split Squat

3 x 4

S/L Bounding

3 x 4

Single Leg High Box Squat

3 x 5

Crossover Step Up

3 x 10

Dynamic Copenhagen

2 x 10

Elevated Hip Dip

2 x 10

Negative Thomas Roll Back

2 x 10

Aerobic Power Intensity: Max HR Sets: 6 Duration: 2 mins Rest: 2 mins Modality: of your choice

Lats. Mobilization

1 x 20

Quadruped Open Book w/ Hand behind Back

1 x 20

Spiral Arm Bar

1 x 20

Serratus Scoop

2 x 10

Scap Pull Up

2 x 10

Miniband Drivers

1 x 10

Jump Rope

6 x 0:40

Running Speed Skater

2 x 12

Rack Pull

3 x 4

DB Floor Press

3 x 8

LM T-Row

3 x 5

Incline DB Bench Press

3 x 5

Feet Elevated Chaos Push Up

3 x 8

Feet Elevated Chaos Inverted Row

3 x 8

Work capacity Intensity: Max Effort Sets: 10 Duration: 30 sec Rest: 60 sec Modality: shuttle sprint

Self-myofascial Release

1 x 60

Supine Hip Circle

1 x 10

1/2 Kneeling Hurdle Swipe + Hip Extension

1 x 10

Quadruped Hip CARs

1 x 10

90/90 Heel Click

1 x 10

Biking

1 x 6:00

Sprinter to Skater

2 x 5

Seated feet stomp to vert J. to broad J.

5 x 3

FFE Reverse Sprinter Lunge

3 x 4

Bound-45 degrees

3 x 4

Alternating Lateral Lunges

3 x 4

Lateral Bound

3 x 8

Partner Nordic Hamstring Curl

2 x 10

Slider Pike-Up

2 x 10

Sliding Hamstring Curl

2 x 10

Garhammer Knee Raises

2 x 10

Work Capacity Intensity: Max Effort Sets: 8 Duration: 15 sec Rest: 45 sec Modality: of your choice

Jump Rope

6 x 0:40

S/A Band/Cable Reach & Row

1 x 15

Side Lying Shoulder External Rotation + Uppercut

1 x 10

Prone S/A 2 Points Shoulder Raises

1 x 10

1/2 Kneeling S/A Press

1 x 10

Band Row to Rotation Press

2 x 6

Landmine Viking Press

4 x 5

Prone Shoulder Press

3 x 10

Bent Over Row

3 x 5

DB Bench Pull-over

3 x 10

Straight Arm Pulldown

3 x 10

Bent Over Shoulder I-Y-T

3 x 15

BB W Curls

3 x 10

Anaerobic Threshold Intensity: Max HR Sets: 3 Duration: 4 mins Rest: 1 min Modality: Any

Dynamic Line Warm Up

1 x 25

Shoulder External Rotation

1 x 10

Shoulder Internal Rotation

1 x 10

S/A DB Floor Press

3 x 5

B.O. Suitcase Row

3 x 5

Powell raise

3 x 8

1/2 Kneeling OH Palof Reach

3 x 10

1/2 Kneeling Lat. Pull Down to Triceps Ext.

2 x 16

1/2 Kneeling Zottman Curl

2 x 16

Assault Bike

4 x 0:10