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

Hex Bar Deadlifts

3 x 10 @ 50 %

OH DB Squat on Dyno Disc

3 x 10

Squat

3 x 10 @ 60 %

Split Squat Jump

3 x 10

RDL

4 x 10 @ 65 %

Pistol Squats

4 x 5

Explosive Calf Raise

2 x 25

PB Pike w/ Pushup

2 x 12

Lat Pulldowns

4 x 10 @ 70 %

Hamstring Stretch

4 x 15

Fat Bar Curls

4 x 10

Bar wrist flexion/extension

4 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

Mobility Routine #1

Squat 15x Standing Quad Stretch 15s+15s Sumo Stretch 30s Drop Squat 15x Lat Lunge Stretch 15s+15s High Knee 10yd Butt Kicker 10yd Hurdles 1x each Elev Lunge Stretch 15s+15s Elev Hamstring Stretch 15s+15s Straight Leg Calf Stretch 15s+15s Leg Swings Front/Back 10+10 Lat Lunge 10+10 Walking Knee Tuck 10yd Walking Quad 10yd Standing Groin Stretch 30s Walking Side Cross Behind 10yd+10yd Walking Figure-4 10yd Squat/Lunge Walk 10yd Straddle Stretch 30s SA Chest Stretch 15s+15s Lat Stretch on Bar 15s+15s Neck/Trap Stretch 15s+15s Hamstring Stretch 15s+15s Straight Leg Kick 10+10 Figure-4 Stretch 15s+15s Cat/Cow 10+10 Kickover 10+10 Floor Slide 15x Figure-4 Rock/Reach 10+10 Butterfly Stretch 30s Scorpion 10+10 Pike Stretch 30s 6pt Hip Stretch 30s Hip Rotation 10+10 Pushup Calf Stretch 15s+15s Bent Knee Supine Hip Rotation 10+10 Lunge/Back Heel Lift 15s+15s Hook & Look Stretch 15s+15s Straight Leg Supine Hip Rotation 10+10 Supine Hip Flexor Stretch 15s+15s Standing IT Band Stretch 15s+15s

Recovery Run

1 x 1

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 %

Pushup Hold w/ Reach

3 x 10

UR/CJ/PPress/CJ/BOR Complex

1 x 8

Plyo Situps

1 x 10

Posterior Delt Raise

2 x 15

TRX Pendulum

2 x 12

EZ Bar Triceps

3 x 5

Chin Lift

3 x 20

Barbell Stepups

2 x 15

Flat Situps

2 x 25

Straight Leg Pulldowns

2 x 30

Reverse Leg Curl

2 x 15

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

Deadlifts

3 x 10 @ 60 %

Houston Series

3 x 12

Pause Squat

3 x 10 @ 50 %

V-Situp

3 x 30

Iso-Lateral Leg Curl

4 x 10 @ 60 %

Supermans

4 x 20

DB Bench Presses

3 x 10 @ 50 %

Pushup w/ Core Board Side Crunch

3 x 5

Hammer Low Row

4 x 10 @ 70 %

GH Side Crunches

4 x 15

Big Gun Biceps

8, 6, 4, 8, 15

Big Gun Triceps

8, 6, 4, 8, 15

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