Build Performance Team

Outdoor Activity

1 x 60:00

Assault Bike

1 x 3:00

Forward Folds

1 x 10

Alternating Lateral Lunge w/ Forward Reach

1 x 12

Walking Lunge w/ Overhead Reach

1 x 12

Pogo Hop to Deep Squat w/ MB Reach

2 x 15

Repeat Linear Hops

2 x 8

Depth Jump to Box Jump

2 x 5

Barbell Front Squat

8, 6, 6, 6, 6

Deficit Tempo RFESS

3 x 8

Rower Hamstring Curl

3 x 15

Loaded Calf Raise

2 x 15

Supine Alternating Leg Raise w/ Medball Reference

2 x 20

Assault Bike

1 x 3:00

Forward Folds

1 x 10

Alternating Lateral Lunge w/ Forward Reach

1 x 12

BW Split Squat ISO

1 x 0:30

Walking Lunge w/ Overhead Reach

1 x 12

Pogo Hops

1 x 0:20

Single Leg Pogo Hop

1 x 0:15

Goblet Squat (audio demo)

10, 8, 6, 6

Walking Lunges (bilateral load)

3 x 20

Elevated Hamstring Bridge ISO w/ Block

3 x 0:30

Standing Single Leg Calf Raise

2 x 10

Supine Alternating Leg Raise w/ Medball Reference

2 x 20

1/2 Kneeling T-Spine Rotation (Wall)

1 x 10

Shoulder Rolls

1 x 16

Banded Shoulder ER

1 x 10

Push Up to Down Dog

1 x 10

S/A Rotational Cable Press

1 x 10

Drop Push Up to Box

2 x 6

Single Arm DB Snatch

2 x 3

45 Degree Incline DB Press

4 x 10

Single Arm DB Row

4 x 10

Weighted Dips

3 x 10

1/2 Kneeling Single Arm Pulldown

3 x 12

TRX Inverted Row (Demo)

2 x MAX

Lu Raise

2 x 10

1/2 Kneeling T-Spine Rotation (Wall)

1 x 10

Shoulder Rolls

1 x 16

Banded Shoulder ER

1 x 10

Push Up to Down Dog

1 x 10

S/A Rotational Cable Press

1 x 10

Eccentric Push Up Catch

2 x 8

Medball Slams

2 x 10

45 Degree Incline DB Press

4 x 10

Single Arm DB Row

4 x 10

Deficit Push Up

MAX, 10, 10

TRX Row (audio demo)

3 x 12

1/2 Kneeling Cable Woodchop

2 x 10

DB Lateral Raise (standing)

2 x 8

Standing Alternating Curl

4 x 16

Standing Tricep Extension (rope)

4 x 15

Dead Hang Knee Raise

3 x 10

TRX Bicep Curl

3 x 15

TRX Tricep Extension

3 x 15

Elevated Side Bend

3 x 10

Cable Y Raise

3 x 10

Cable Loaded Forearm Pronation

3 x 10

Cable Loaded Supination

3 x 10

Assault Bike

1 x 3:00

Airplane Hip Opener (IR&ER)

1 x 8

Forward Lunge to SLRDL

1 x 8

Split Squat ISO w/ Row

1 x 10

Squat + Row Combo

1 x 10

Lateral Bound w/ Deep Tier Reach

2 x 20

Pogo Hop to Max Effort Jump

2 x 8

Triple Broad Jump

2 x 2

Weighted Jump

3 x 5

Trap Bar Deadlift (explosive)

6, 5, 5, 3, 3

Depth Jump with Arm Swing

5 x 2

Chin Up - Neutral Grip

10, 6, 6, 6

Cable Chest Press

3 x 15

Foam Roller Glute Bridge

3 x 0:30

Assault Bike

1 x 3:00

Airplane Hip Opener (IR&ER)

1 x 8

Forward Lunge to SLRDL

1 x 8

Split Squat ISO w/ Row

1 x 10

Squat + Row Combo

1 x 10

Lateral Bound w/ Deep Tier Reach

2 x 20

Pogo Hops

1 x 0:20

Repeat CMJ (hands on hips)

2 x 3

TBDL (exercise walk through)

5 x 5

Band Assisted Chin Up

3 x 8

Cable Chest Press

3 x 15

Foam Roller Glute Bridge

3 x 0:30

Assault Bike

1 x 5:00

SkiErg

1 x 1000

Sled Resisted March

1 x 50 @ 335 lb

Explosive Sled Pull (TRX)

1 x 50 @ 245 lb

Rower (Concept 2)

1 x 1000

Farmer Carry

1 x 220 @ 52 lb

Walking Lunges (bilateral load)

1 x 100 @ 50 lb

Wall Balls (audio)

1 x 100 @ 10 lb

Assault Bike

1 x 5:00

SkiErg

1 x 500

Sled Resisted March

1 x 50 @ 225 lb

Rower (Concept 2)

1 x 500

Farmer Carry

1 x 220 @ 40 lb

Walking Lunges (bilateral load)

1 x 100 @ 0 lb

Wall Balls (audio)

1 x 100 @ 10 lb

Inchworms

1 x 10

Walking Worlds Greatest

1 x 10

Walking Frankenstein Kick

1 x 10

SLRDL w/ Contralateral Reach

1 x 10

Lateral Lunge w/ Hipshifts

1 x 10

Forward Lunge w/ Overhead Extension

1 x 20

Squat Pogo Step

1 x 10

Forward & Reverse Hops

1 x 10

Repeat Single Leg Hops

1 x 0:20

A Skip w/ Cross Connect

1 x 20

Ankle Dribbles

2 x 15

Single Leg High Knee

2 x 15

Skater Bound w/ Hop Switches

2 x 15

Linear Bounds

2 x 20 @ 80 %

Skip In Acceleration

2 x 10 @ 80 %

3-Point Start Acceleration

6 x 15 @ 100 %

Floating Heel Split Squat ISO

3 x 0:40