Lower Body Baseline Warm Up

Baseline Mobility - 5 Mins Bird Dogs - 3x10/side Box Jumps - 3x5

Deadlift

3, 3, MAX, MAX, MAX

RDL

5 x 12

DB Reverse Lunge

5 x 12

Lying Leg Curl

5 x 12

Hanging Leg Raise

3 x MAX

Sit-up

3 x MAX

Landmine Anti-Rotation

3 x 10

Baseline Upper Body Warm Up

Baseline Mobility - 5 minutes YTWs - 3x10 Bench Plyo Push Up - 3x5

Bench Press

3, 3, MAX, MAX, MAX

Incline DB Bench Press

5 x 12

Incline DB Row

5 x 12

Dips (BL)

5 x MAX

DB Bicep Curls

3 x 15

DB Lateral Raise

3 x 15

Tricep Pushdown

3 x 15

Heroic Warm-up

3-5 Rounds for Time: 500m Run, Row, Ski or 50 kcals on an Ass Bike (if you can't do any of these, go with 50 x Squat Jacks) 40 x KB Swings 30 x Press Ups 20 x Sit Ups 10 x Burpees

Lower Body Baseline Warm Up

Baseline Mobility - 5 Mins Bird Dogs - 3x10/side Box Jumps - 3x5

Back Squat

3, 3, MAX, MAX, MAX

Odd Object Squat (Sandbag/D-Ball)

5 x 12

Rear Foot Elevated Split Squat

5 x 12

Lying Leg Curl

5 x 12

Hanging Leg Raise

3 x MAX

Suitcase Carry

3 x 20

Barbell Roll Outs

3 x MAX

Baseline Upper Body Warm Up

Baseline Mobility - 5 minutes YTWs - 3x10 Bench Plyo Push Up - 3x5

Weighted Strict Pullup

5 x 3

DB Military Press

5 x 12

Incline DB Row

5 x 12

Lat Pulldown

5 x 12

Hammer Curl

3 x 15

Rear Delt Flyes

3 x 15

Rolling Tricep extensions

3 x 15

BaseLine Mobility Flow

20s work/10s rest for 4 minutes for each block. Complete the 4 minute on each exercise before moving into next block. 1) Burpees 2) KB Swings 3) 1 Arm Push Press (Switch sides each set) 4) Offset Rack Squat (Switch sides each set) 5) Clean to Reverse Lunge (Switch each set) 6) Front Rack Carry/March in place (If only 1 KB - switch each set. Also works well with different weights of KB)

Heroic Warm-up

Biking

1 x 45:00