Weight Room Warm Up

Hip Crossover x10e Ankle Jumps x20 Bear Alternating Legs x10e Lateral Ankle Jumps x10e Bear Alternating Arms x10e Linear Ankle Jumps x10e Running Man Side Plank x20e Tuck Jumps x10 Lunge and Twist x10e Squat Jumps x10 Plank to Downward Dog x10

Back Squat

10, 8 @ 50, 60 %

Pause Pull-Down

10, 8 @ 50, 60 %

Back Squat

1 x MAX @ 70 %

Pause Pull-Down

1 x MAX @ 70 %

Incline Bench Press

10, 8 @ 50, 60 %

Trap Bar RDL

10, 8 @ 50, 60 %

Incline Bench Press

1 x MAX @ 70 %

Trap Bar RDL

1 x MAX @ 70 %

Suitcase Deadlift

1 x MAX LWP +0lb

DB Lateral Raise

1 x MAX LWP +0lb

Conditioning Warm Up

1 min jog 10 Sumo Squats 8 BW Single Leg RDL's 6 Squat Jumps x3 Rounds

2 min work interval 1 min passive rest interval 1 set of 7 runs

1x20 Warm Up

10 Air Squats 5 Inchworms 8 Lunge and Twists each way 8 Hip Crossovers each way x2-3 Rounds

DB Squat Jump

2 x 5

Meadows Row

15, 12

DB Squat Jump

1 x MAX

Meadows Row

1 x MAX

KB High Pull

1 x MAX LWP +0lb

Elevated Plyo Push Up

1 x MAX

Split Stance Pallof Hold

1 x MAX LWP +0lb

Tricep Pushdown

1 x MAX LWP +0lb

Conditioning Warm Up

1 min jog 10 Sumo Squats 8 BW Single Leg RDL's 6 Squat Jumps x3 Rounds

30 sec work interval 1 min passive rest interval 4 sets of 4 reps 3 minute rest between sets

Best Warm Up Ever

12 Spiderman Crawl Steps 30 Bear Crawl Steps 10 Light KB Swings 10 Side Lying T-Spine Rotations per side X3 Rounds

DB Step Downs

2 x 8

Seated Cable Row

15, 12

DB Step Downs

1 x MAX

Seated Cable Row

1 x MAX

DB Military Press

1 x MAX LWP +0lb

Banded Half Kneeling Glute Bridge

1 x MAX LWP +0lb

Incline Curl

1 x MAX LWP +0lb

Bear Dogs

1 x MAX