Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

Power Cleans

3 x 12

Squat

3 x 12

Split Squat Jump

3 x 10

RDL

4 x 12

PB Leg Curl

4 x 12

DB Lunge

2 x 15

DB Stepup

2 x 15

Straight Leg Pulldowns

3 x 30

TRX Leg Curl

3 x 12

Crunches

2 x 40

Side Crunches

2 x 25

6"

2 x 1:00

Cross-over Crunches

2 x 25

TRX Glute Bridge Hold

2 x 1:00

6 sets: Line hops 15s Squat 10x Squat Jumps 10x Rest 30s

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

KB Circuit #1 Art of Strength

Round 1 3-5 sets or minutes: 1. Dead swing 5x 2. Sumo Deadlift 5x 3. Swing 10x 10-30s rest Round 2 3-5 sets or minutes: 1. Get up situp 5+5 2. Chest press to half get up 5+5 -Bend R knee -use R arm, on L elbow 3. Russian twist 10+10 10-30s rest Round 3 3-5 sets or minutes: 1. Clean & press ladder series I-II-III 2. 1 high pull to 1 snatch 5+5 3. Dead snatch 3+3 10-30s rest Round 4 3-5 sets or 3-10 minutes: 1. Wave squat 5x -RDL to squat 2. KB squat 5x -Pry legs apart at bottom 3. DB SL RDL 5+5 10-30s rest

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin

Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

Barbell Bench Press

3 x 12

Clap pushups

3 x 10

Pullups

4 x 10

DB SA row

4 x 10

UR/CJ/PPress/CJ/BOR Complex

2 x 8

TRX T-I-Y

2 x 5

Choice Biceps

3 x 10

Choice Triceps

3 x 10

Toe Touches

2 x 30

TRX 3 Way Knees to Chest

2 x 5

SA Pushup Hold

2 x 30

Situp & Punch

2 x 25

TRX SL Glute Bridge Hold

2 x 30

6 sets: Mtn climbers 15s Pushups 8x Bear crawl 10yd Rest 30s

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin

Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

Battling Ropes

Complete the following exercises at 20s max effort/40s rest: Alt Wave Double Wave Big Outside Circle Small Outside Circle Core Wave-Rev Grip In/Out Wave-hedgeclippers Angle Wave-wrist up alt wave Uppercut-Pivot, Rev Grip Hook-Pivot, Rev Grip Grappler Throw-Side-OH-side, Rev Grip Grappler Throw/Lunge-Ropes go down w/ back leg, Rev Grip Figure 8-2 hands together Figure 8-Ind hands Alt Side to Side Wave Alt Wave/Side Lunge Circle L/Wave R Circle R/Wave L Alt Wave/Rev Lunge Double Wave/Squat Big Circle/Get Up-Sit down/stand up Jumping Jacks-Rev Grip Angle Slam-Alt 45-deg big slam 2 Hand Slam Double Wave/Squat Jump Alt Wave/Cycled Split Squat Jump Alt Wave/Walking Lunge Double Wave/Walking Lunge 2 Rope/1 Hand Wave-R 2 Rope/1 Hand Wave-L Alt Wave/Crossbehind Lunge Big Double Hand Circle-Clockwise Big Double Hand Circle-Counterclockwise Alt X 2 Hand Shovel R 2 Hand Shovel L 2 Rope/1 Hand Circle-R 2 Rope/1 Hand Circle-L Seated Russian Twist Flutter Kick/Alt Wave Burpee Slam Your Choice

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin

Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

Hang Cleans

3 x 12

Deadlifts

3 x 12

KB Swings

3 x 20

PB DB Incline Bench

3 x 12

Band Post Delt

3 x 20

Partner 3 Way Shoulder Raise

3 sets of 10 each way: 1. Partner Front Raise 2. Partner Lateral Raise 3. Partner Post Delt

Super Abs

V-Ups 25x Crossover Crunches 30+30 Aquaman 25+25 Toe Touches 80x Side Crunches 40+40 Chin Lift 40x Push Throughs 100x Situp and Twist 25+25 Swimming on Knees 20+20 Crunches 60x Plyo Situps 50x Superman 50x Deep Dolphin 30s

Jump Ropes

8 x 30 @ 30

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch