warmup 3 rounds 1:00 run or bike 20 rebound jumps on LOW box 20 lateral single leg skater hops alternating legs (10/side) 20 split stance pogo hops alternating (10/side) drop from box and stick landing 3x5 Russian Lunge switches 3x10 DB seated calf raise hold 3x:20 (DBs on knees) rest as needed for all sprint warmup 3 sets 10-20 yards of each A skips B skips power skips straight leg bounds high knees butt kickers

10 Yard Sprint

seated jump

3 x 10

Back Squat

4 x 6 @ 8

GHR on GHD

3 x 3

banded russian kb swing

3 x 15

KB hip flexor lift

3 x 10

Supermans

3 x 15

Warmup 3 rounds 1:00 bike/jog 10 plate bus drivers + 10 plate halos pushup plank hold x:20 + Pushup hold just above floor x:20 ring row hold at 90 degrees x :20 lateral band dead bug x10/side plyo pushups x10 rest as needed between rounds

top down alternating db bench press

3 x 5

single arm bent over DB row

3 x 5

Chin-Up

3 x 8

DB tricep rollbacks

3 x 10

cable crunch

3 x 15

ring face pull

3 x 12

Tempo run conditioning 100m run 60-70% effort 50m walk recovery x4 1-2 min rest x 3 sets

Hard cardio workout 10 minutes :30 hard :30 easy rest 2:00 x2-3 sets can be bike, rower, ski erg, or other cardio equipment

3 rounds 1:00 jog or bike 10 yards of each pogo forward hops single leg bounding hops forward hop into lateral skater hop https://www.youtube.com/shorts/c1nhrcz_DlI rocking calf raises 3x10 glute bridge ISO hold 3x:20 split squat ISO hold 3x:20/side sprint warmup 3 sets 10-20 yards of each A skips B skips power skips straight leg bounds high knees butt kickers

3 hurdle hops into 10-20 yard sprint x7-10 sets

Trap Bar Deadlift

5 x 5

Depth Jump

5 x 5

reverse lunge front foot elevated

3 x 6

alternating Single Leg Hip Thrust

3 x 8

side bend with DB

3 x 10

Side Plank

3 x 0:30

5 rounds farmers carry 100ft front rack carry 100ft sandbag/dball bearhug carry 100ft 2:00 bike EASY pace this should take no more than 15-20 minutes

Strict Press

4 x 6

straight arm lat pull down

4 x 10

Dip

3 x 14

Pull-Up

3 x 10

prone db face pull

3 x 10

Hollow Rock

3 x 12

40-60 minutes zone 2 cardio -keep heart rate around 115-130 -should be a low effort session feeling refreshed after options: A. 40-60 minutes on bike steady pace B. 3-4 rounds of 10 minute bike 5 minute easy jog C. 4-6 rounds of 5 minute bike 5 minute row/run D. 3-4 rounds 5 minute bike 5 minute row 5 minute run