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 10 @ 50 %

Squat

3 x 10 @ 60 %

Split Squat Jump

3 x 10

RDL

4 x 10 @ 65 %

Explosive Calf Raise

2 x 25

Lat Pulldowns

4 x 10 @ 70 %

Fat Bar Curls

4 x 10

Pistol Squats

1 x 10

PB DB Low Combo Bench Press

1 x 12

PB Pike w/ Pushup

1 x 15

Balance Board Pass

1 x 10

OH DB Squat on Dyno Disc

1 x 10

Hamstring Stretch

1 x 15

Partner Groin Stretch

1 x 15

Partner Anterior Shoulder Stretch Palms Out

1 x 30

Bar wrist flexion/extension

1 x 10

Hypertrophy Lower Body Conditioning #1

6 sets: High knees 15s BW squat 12x Squat jump 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

20 Minute Elliptical Intervals #1

Time/Resistance/Strides per minute 3 min/8/150 2 min/12/180+ 2 min/14/180+ 2 min/15/180+ 1 min/10/150 1 min/15/180+ 1 min/10/150 1 min/16/180+ 2 min/10/150 2 min/14/180+ 3 min/10/150

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 10 @ 60 %

Clap pushups

3 x 10

Incline Bench

3 x 10 @ 45 %

UR/CJ/PPress/CJ/BOR Complex

1 x 8

Posterior Delt Raise

2 x 15

EZ Bar Triceps

3 x 5

Barbell Lunges

1 x 15

Barbell Stepups

1 x 15

Straight Leg Pulldowns

2 x 30

Reverse Leg Curl

2 x 15

Pro Stretch Circuit

1 x 12

Round Board Rotational Pushups Plus

1 x 15

6 Backs

1 x 6

6 Way Partner Neck

1 x 12

Flat Situps

1 x 25

TRX Pendulum

1 x 12

Pushup Hold w/ Reach

1 x 10

Plyo Situps

1 x 10

Chin Lift

1 x 20

Hypertrophy Upper Body Conditioning #1

6 sets: Mtn climber 15s Pushup 8x Bear crawl 10yd Rest 30s

Thoracic Foam Roller

Complete 1 set of 10 reps of the following: Head Rotations Protraction/Retraction Straight Arm Clap Floor Slide Lats Pecs Reach Through

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 10 @ 60 %

Pause Squat

3 x 10 @ 50 %

Iso-Lateral Leg Curl

4 x 10 @ 60 %

DB Bench Presses

3 x 10 @ 50 %

Hammer Low Row

4 x 10 @ 70 %

Big Gun Biceps

8, 6, 4, 8, 15

Big Gun Triceps

8, 6, 4, 8, 15

MB Groin

1 x 1:00

Pushups Plus/2 Round Boards

1 x 15

Houston Series

1 x 12

4 Way Isometric Neck

1 x 20

V-Situp

1 x 30

GH Side Crunches

1 x 20

Pushup Hold w/ Wing

1 x 10

Pushup w/ Core Board Side Crunch

1 x 10

Supermans

1 x 20

Upper Body Anaerobic Plyos #1

Complete 1 round of the following as fast as possible with no rest: MB Chest Drops 20x MB Shoulder Drops 20x Seated MB Chest Pass 20x Seated MB OH Toss 20x DA Explosive Band Rows 20x

Lower Body Anaerobic Plyos #1

Complete 1 round of the following as fast as possible with no rest: Vertimax Deep Squat Jumps 15x Band Speed Squats 20x Vertimax Deep Squat Jumps 15x Band Hip Thrusts 15x Speed Box Jumps 15x Explosive Box Jumps 15x Speed Box Jumps 15x Burpees 10x

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