5 minutes of movement. Jogging, shuffling, cardio equipment, your choice. Just get the body moving and heart rate up.

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 Groiner w/ reach x10 Scap Push Up x10 Lateral March 10yds

Build Ups

3 x 30

Broad Jump

2 x 3

Broad Jump

2 x 3

Banded Joint Mobilization

2 x 10

Back Squat

3 x 6 @ MAX, 80, 80 %

Band Pull-Apart

3 x 10

Romanian Deadlift

3 x 12

Quadruped T Spine Rotation

3 x 10

Steady State Cardio of choice. Run, bike, row, etc. Keep heart rate between 65-75% of Max. 10 minutes minimum.

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

Shoulder Circles x10 Torso rotations x10 Hip Circles x10 Lateral Lunge x10 Rotational Pushup x10 Plank to Pike x5 (slow and controlled)

Side Shuffle

2 x 20

Lateral Shuffle to Sprint

2 x 30

1/2 Turkish Get Up

2 x 5

Plate Prep

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

Barbell Bench Press

3 x 6 @ MAX, 80, 80 %

Half kneeling face pull

3 x 15

1-Arm DB Row

3 x 10

Inchworm

2 x 6

Farmers carry

3 x 30

Interval work: Your choice of movement, running, shuffling, biking, rowing, etc 20 MAX effort, 60s rest 6 rounds Get. After. It.

Cool Down

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

Warmup

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

Movement Prep

Glute Bridge w/ reach x10 High Knee Pull 20yds Quad Pull 20yds Hip Circles from quadrupled position x5 each side Fire Hydrant x10 Scap Push Up x10

Rotational Squat

2 x 5

Heel Clicks

2 x 10

Plank

2 x 0:30

Supine Knees Side to Side

2 x 10

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

Lateral Squat x10 High Knee Pull 20yds Quad Pull 20yds Ankle to Stomach Pull 20yds Hip Circles from quadrupled position x5 each side Rotational Push Up x10

Hip Air Plane

2 x 10

Monster Walks

2 x 10

Theraband Side Walk

2 x 10

Deadlift

3 x 6 @ MAX, 80, 80 lb

DB Lateral Step-Up

3 x 10

Pull-Up

MAX, 50, 50

Backward Sled Drag

4 x 3:00

Side Plank on Elbows

4 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

Leg Swings x10 Rev Lunge w/ Twist x10 Inchworm to Push Up x5 Scap Push Up x10

Wall Slides

2 x 10

Wall Lunge Mobility

2 x 5

Plate Prep

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

DB Military Press

4 x 6

Band Pull-Apart

3 x 10

One arm DB incline

3 x 12

Front to Lateral Raise

2 x 10

Skull Crushers

2 x 12

10 minutes minimum. Steady state cardio, bike, run, swim, row, etc. Preferably non-impact as we wrap up the week. 65-75% max heart rate.

Cool Down

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