Prep Circuit A

5 Rounds 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats

Hang Power Clean

5 x 3

Depth Drops

5 x 3

Deadlift

4 x 8

Chin-Up

4 x 4

EMOM x12min Min. 1) Moderate Weight Sled Push Down and Back Min. 2) 8 Med Ball Leg Raises

Knee Health II

2 Rounds 10 Spanish Squats :30 Hamstring Curl Hold then, 3 Rounds 10ea Hip Tilts :30ea Lunge Iso Hold (may add weight)

Sprint Prep A

Complete all sections, then get to work! PREP 3min Easy Run 15 Air Squats 15 Good Mornings 10 Walking Lunges (each leg) 10 Lateral Lunges (each leg) 5 Standing Hip CARs ACTIVATE 10yd A Skips 10yd Lateral Skips (each way) 10yd Stiff Leg Hops - forward, backward, zig zag forward, zig zag backward 10yd Single Leg Hops - forward, backward, zig zag forward, zig zag backward 10yd High Knees - moderate speed 10yd High Knees - high speed 10yd Stiff Leg Run - x3; building in speed PRIME 20yd Sprint - 70% 20yd Sprint - 80% 20yd Sprint - 90%

Sprint Series 1

Sprint Series [1:6-1:8 Work:Rest] 20 Yard Sprint x5 40 Yard Sprint x3 60 Yard Sprint x1

Prep Circuit A

5 Rounds 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats

Back Squat

10, 8, 6, 4, 2, 2, 2

DB Walking Lunge

4 x 10

Seated Arnold DB Press

4 x 8

Goblet Lateral Lunge

3 x 12

KB Gorilla Row

3 x 8

3-Way Plank

3 x 0:30

Knee Health II

2 Rounds 10 Spanish Squats :30 Hamstring Curl Hold then, 3 Rounds 10ea Hip Tilts :30ea Lunge Iso Hold (may add weight)

1-mile Run

Circuit - Run + Push Ups

5 Rounds - 1:30min. on/1:30min. off - :60 Run - Max Push Ups in time remaining *Using a 1:1 Work:Rest Ratio -> Go HARD on the run and get what you can on the push ups

Prep Circuit A

5 Rounds 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats

Plyo Push Up on Bench

2 x 8

Bear Crawl

2 x 25

Dumbbell See-Saw Bench Press

4 x 12

Single Arm Cable Row

4 x 12

Incline Press - Lever Machine

3 x 12

Incline Row - Lever Machine

3 x 12

EMOM x15min Min. 1) 200m Row Min. 2) :30 Farmer Hold Side One Min. 3) :30 Farmer Hold Side Two