Upper Body Warm Up

1-2 min Bike/row/jog 10 big arm circles forward and 10 back 10 arm swings front to back 10 Scapular Push Ups from elbows 5 Plank Shoulder Taps per side 5 Down Dog Toe Touch per side 5 Table Top reaches per side

Bench Press

5 x 3

Hip "Sleeper" Stretch

5 x 0:20

Seated DB Press

3 x 5

Chin-Up

3 x 4

Plate Tricep Extension

2 x 8

Ab Wheel

2 x 10

Deep Squat Breathing w/ Lat Stretch

1 x 2:00

Lower Body Warm Up

20 Jumping Jacks 20 "Skier" Jumping Jacks 10 Leg Swings Forward per side 10 Leg Swings Lateral per side 10 Waiters Bow 10 Squats 5 Deep Squat Thoracic Rotations Worlds Greatest Stretch 3 times per side 10 Cat Cow

Back Squat

5 x 3

Childs Pose Shoulder Flexion Lift Offs

3 x 0:20

DB RDL

3 x 7

Drunken Walking Lunge

3 x 5

4 Rounds: 1:30 Clock, Run 100m. In time remaining AMRAP Sandbag to Shoulder (Switch sides as desired) Rest 1:00

Hip Cross Over Stretch

1 x 2:00

Overhead Squat

3 x 5

30 min: 400m run 5 Curtsy Lunge per side 7 Atlas Swing per side 5 Sit Through to Thoracic Bridge per side

Band Hamstring Stretch Routine

1 x 2:00

Upper Body Warm Up

1-2 min Bike/row/jog 10 big arm circles forward and 10 back 10 arm swings front to back 10 Scapular Push Ups from elbows 5 Plank Shoulder Taps per side 5 Down Dog Toe Touch per side 5 Table Top reaches per side

Military Press

5 x 3

Kneeling Diagonal Stretch

5 x 0:20

Yates Row

3 x 7

Hex Press

3 x 7

KB Hammer Curl

2 x 8

Plate Rotation

2 x 10

Childs Pose Side Stretch

1 x 2:00

Lower Body Warm Up

20 Jumping Jacks 20 "Skier" Jumping Jacks 10 Leg Swings Forward per side 10 Leg Swings Lateral per side 10 Waiters Bow 10 Squats 5 Deep Squat Thoracic Rotations Worlds Greatest Stretch 3 times per side 10 Cat Cow

Deadlift

5 x 3

KB Arm Bar Rotations

5 x 0:20

Cyclist Squat, Goblet

3 x 7

Single Leg Deadlift

3 x 5

10 Min. AMRAP with a partner: P1: Row 250m P2 Continuously while P1 rows: 9 KB Swing 7 Ball Slams

Bretzel Stretch

1 x 2:00