BikeErg

1 x 5:00

Cardiac Output 1

Cardiac Output - 15 to 20 minutes long - RPE 5 (Heart rate between 130-150 bpm) Non stop work, keep breathing throughout - not about hard about control. You can run / bike / row / ski / climb or a combination of all You can also do all of them and do 2 minutes per machine. You can also add in low mb slams / sled walks / mb rotations just don't let your HR exceed 150 RECORD WHAT YOU DO

Goblet Squat

2 x 10

Push-Up

2 x 10

Sumo KB Deadlift

2 x 10

Bodyweight Row

2 x 10

Activation Series

2 x 0:30

Med Ball Slam

2 x 10

Jump Squat

2 x 10

Assault Bike

5 x 0:40 @ 1:30

Box Jumps

2 x 6

Breathing Exercises

1 x 5:00

Rebound Circuit

Keep the heart rate low, between 120-140 bpm, everything is slow and controlled, just constant movement 3 Rounds - Running Clock: 60 sec sled walks 60 sec bike/row/run/ski/climb (choose one) 60 sec bodyweight squats 60 sec battle ropes 60 sec of 10 push ups / 10 trx/ring rows

Concentric Only Deadlifts

2 x 2 @ 80.9 %

Worlds Greatest Stretch

2 x 5

Band Pull-Apart

2 x 5

Band Active Hamstring Raises

2 x 5

Foam Roll - Hips / Lats / Hamstrings

1 x 0:30

Straight Leg Rockbacks

2 x 6

Squat Rocks

2 x 6

Aerobic Plyos

1 x 2:00

Cardio

1 x 15:00

Trap Bar Jumps

2 x 6 @ 60 %

Plank to Push-Up

2 x 6

Power/Speed Drills

2 x 0:30

Curve

3 x 1:30

Ski

3 x 1:30