Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep

Glute Bridge x10 Glute March x10 Lateral Lunge x10 High Knee Pull 20yds Quad Pull 20yds Hip Circles from quadrupled position x5 each side Fire Hydrant x10 Scap Push Up x10

Lateral Shuffle

3 x 20

TKE

2 x 10

Banded Good Morning

2 x 10

Back Squat

4 x 3 @ 80 %

Pull-up

1 x 12

KB Single Arm Front Rack Tall kneeling to Standing

3 x 8

Rowing

1000, 500, 500

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep 3

Neck rotation x10 Shoulder rotations x10 Arm circles x10 Trunk Twist x10 Hip Circles x10 Knee Circles x10 Ankle Circles x10 Good Morning x10 Rev Lunge x10 Lateral March x5

Run Prep

Heel Walk 20yds Toe Walk 20yds Heel to Toe Walk 20yds A Skip 20yds B Skip 20yds High Knees 20yds

Build Ups

2 x 30

1 mile run at 90% of your top pace (if you dont know your pace, take today to test your 1 mile run time) Rest 5 minutes Repeat for 2 more sets (3 miles total) Stick to this pace, if you cannot sustain, double check that pace and know we need to double tap on the aerobic side of the house for training.

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep 2

Knee Pulls x10yds Quad Pulls x10yds IYT x5 Scap Pulls x10 Groiners x10 Push Up w/ Rotation x10 Straight Leg Sit Up x10

Plate Prep

Grab 2.5-5lb weight for all movements x10 each Lateral Raise Front Raise Arnold Press Curl to Press Bent Over Fly

Turkish Get Up

2 x 3

DB Bench Press

4 x 6

Half kneeling face pull

3 x 15

1-Arm KB overhead press

3 x 10

Incline DB Row

3 x 12

Front to Lateral Raise

2 x 10

Leg lower

3 x 10

Shooters choice, stick with non-impact conditioning to save the joints while tapping into some aerobic recovery. 10 minutes minimum, heart rate is 65-75% of your max.

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep 3

Neck rotation x10 Shoulder rotations x10 Arm circles x10 Trunk Twist x10 Hip Circles x10 Knee Circles x10 Ankle Circles x10 Good Morning x10 Rev Lunge x10 Lateral March x5

Run Prep

Heel Walk 20yds Toe Walk 20yds Heel to Toe Walk 20yds A Skip 20yds B Skip 20yds High Knees 20yds

Build Ups

2 x 30

2 minutes of running at a good stride (a pace you could continue for at least 5 minutes) 1 minute of easy running or a walk (if you are struggling in your aerobic training, use the walk for recovery) 20 minutes total of work

Reverse Lunges

2 x 0:30

Side Plank

2 x 0:30

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep 4

Quad Pull 20yds Knee to chest pull 20yds Reverse lunge w/ twist x5 each side Lateral squat x5 each side Yoga push up x5 Groiner x5 each side

Band Walks

2 x 10

DB Windmill

2 x 5

Deadlift

10, 8, 6, 6

Yoga Pushup

3 x 8

Deficit Lateral Lunge

2 x 10

Glute-Ham Raise

2 x 8

KB March

2 x 10

Tibialis Raise

2 x 15

FHL Calf Raise

2 x 15

Sled Push

3 x 1:00

Farmers carry

3 x 1:00

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.