Mobility - 2-3 Rounds - SL Lunge to Lateral Lunge x 5/each - Pigeon to Step Through x 5/each - OH Squat (with dowel or BB if you can) x 10 - SFT Standing Mobility x 5/each direction Movement Prep - 2 Rounds A1) SB Hamstring Curl x 10 A2) Short lever Hip Lift x 10

MPR Med Ball Granny Toss

3 x 4

MPR Lateral Hurdle Hop (repetitive)

3 x 4

MPR MB Chest Pass (Rapid Fire)

3 x 10

MPR Seated 90/90 Hip Rotations

3 x 5

MPR SL RDL (lateral)

3 x 6

MPR 1/2 Kneeling DB Shoulder Press

3 x 8

MPR Kneeling Cable Rotation

3 x 10

MPR Side Plank w/ Groin Squeeze

2 x 0:20

MPR Banded Step Back Stride

2 x 10

MPR Supine Banded Hamstring Stretch w/ Extension

2 x 0:30

MPR Band Emphasized Hip Flexor Stretch

2 x 1:00

MPR Banded Pigeon

2 x 1:00

MPR Lateral Landmine Sway

2 x 6

MPR Rockback to Step Through Groin Flow

2 x 8

MPR Bear Plank to Crab Roll

2 x 5

MPR Band Pull Apart

2 x MAX

MPR Face Pull

2 x MAX

Barbell Bicep Curl

2 x MAX

MPR Lateral Lunge ISO Hold

2 x 0:20

Mobility - 2 Rounds - Squat to Stand x 10 - Step Back Oblique Reach x 5/side - Hurdle Unders x 5/each way Mvmt Prep - 2 Rounds A1) SS Med Ball Rotation Lunge w/ Band Bias x 8/side A2) Step Up Jump (no touch) x 8/side A3) SFT Ankle Hops x 10/each direction

MPR SL Bound (knee cycle)

2 x 6

MPR Backwards C Skips

2 x 10

MPR 10m Sprint

3 x 20

MPR Skater Squat Progression

3 x 6

MPR Wall Leaning Calf Raise

3 x 20

MPR Up/Down Plank w/ Plate Slide

3 x 10

MPR 3 Way Lunge Patterns

3 x 5

MPR SL Slalom w/ MB Pass

3 x 10

MPR Isolated Foot CAR's

1 x 5

MPR Groin Rocker to Pigeon Stretch

1 x 10

mpr SFT Standing Mobility Flow

1 x 6

MPR Hurdle Under Mobility

2 x 5

MPR 1/2 Kneeling Windmill

2 x 5

MPR A Frame Crawl

2 x 10

MPR Frog Crawl

2 x 10

MPR Monkey Crawl

2 x 10

MPR TRX Row

2 x MAX

MPR Tricep Pushdown

2 x MAX

MPR Wall Sit Hammer Curl

2 x MAX

Mobility - 2-3 Rounds (depending how stiff you feel) - 1/2 Kneeling Tspine Opener w/ Band x 8/side - Back bend to wall x 5 - Bear Plank w/ Kick Through x 10/side - Tall Plank w/ Knee Drive x 10/side Activations - 2 Rounds A1) Prone W Press x 10 A2) Lateral Bear Crawl x 10m (5m out + 5m Back) A3) SFT Push Up x 2/each pattern

MPR Drop Catch Row

2 x 10

MPR 1/2 Kneeling Med Ball Slam

2 x 6

MPR Lat Pulldown

3 x 8

MPR SS Low to High Cable Press

3 x 8

MPR Side Lying Windmill

3 x 5

MPR 1/2 Kneeling Windmill

2 x 8

MPR Push Up w/ Birddog

2 x 8