Perennial

2 rounds: - Jog forward x 50 yds - Job backward x 50 yds - Hamstring March x 10 yds - Reverse Lunge w/ Twist x 10ds

Perform 2 of rounds: - Power Skips for Height x 10 yards - Power Skips for Distance x 15 yards - Alternating Bounds x 15 yards

Extensive Plyo Prep Series

Go through the following extensive plyo series for 1-2 sets (in order) across 10 yards per. Take your time on all these and really focus on rhythm, fluidity, and good ground contact(s). For the video demonstrations, see the links below: - Forward pogo jumps - Backward pogo jumps - Light tier Single-Leg hops - L-L-R-R Single-Leg hops

Bounding Series

Perform 1-2 sets of each of the following bound variations with a focus on being powerful, rhythmic, and springy off the ground. A. Sub Maximal bounds x 20 yds x 1-2 sets B. Acceleration Bounds x 20 yds x 1-2 sets C. Max-Effort Bounds x 20 yds x 1-2 sets SUBMAXIMAL BOUNDS Think of these submaximal bounds like otherwise "regular" bounds, only with more of a focus on bounce and fluidity rather than maximal speed and distance/height. ACCELERATION BOUNDS Think of these (somewhat) like regular bounds, only here with 1) more of an emphasis on ground force and repetitive foot contacts (rather than near-maximal distance), and 2) more of an emphasis on "pushing down" and somewhat back rather than just vertical and forward. MAX-EFFORT BOUNDS Think about going "all out" on these in terms of short foot contact time(s), high levels of ground force, and maximal velocity. Still, try to maintain solid posture, rhythm, and "authentic" stride length here!

Single Leg Bounds to Sprint

3 x 10 @ 15

Build Up Sprint

3 x 40

Sprint

2 x 40

Barbell Sprinter Step-Up

3 x 4

Zercher Jefferson Curl

3 x 10

Sissy Squat

3 x 10

3 rounds for quality: - Cardio of choice x 60s (Assault Bike, Row, SkiErg, Power Walk, etc) - Bear Crawl x 10 ft x 2 (up and back) - Russian KB Swing x 10 (light weight)

Perform 2 sets of: - 4-5 Max Vertical Jump in Place - 4-5 Max Vertical Jump with 1-2 step approach (i.e. get some momentum) Rest about 3-4 seconds between reps and 1-2 mins between sets.

Complete 2-3 rounds of: - Alternating MB Lateral Haiden x 3/leg - Lateral Bound to Single-Leg Box Hop x 3/leg - Single Leg MB Jump Throw x 2/leg

Bench Press

5, 3, 3, 3, 3, 3

Banded Push-Up

3 x 5

Plate Plyo Push-up

3 x 3

Chest-Supported DB Row

2 x 8

1 1/4 Incline DB Bench Press

2 x 8

EZ Bar Lying Tricep Extension

2 x 12

EZ Bar Curl

2 x 12

Lu Raises

2 x 12

Half Kneeling KB Windmill

2 x 10

Paloff Press

2 x 12

Prone Behind the Neck Press

2 x 15

Option A: SUSTAINED AEROBIC CAPACITY Perform 45-60 minutes of cardio at a sustainable pace (Zone 2) --- Option B: STRONGMAN ENDURANCE CIRCUIT At an easy pace, go through 5 of the following exercises below for 20-30 mins. Set them up like 5 stations in a circuit, and perform :30s of work, followed by :30s of rest on each. - Forward or reverse sled drag - Sled row or face pull - Hand-over-hand rope pull - Sandbag clean or carry - D-Ball / heavy MB over-the-shoulder - Trap bar or Yoke carry - Suitcase or 1-Arm Yoke Carry - Zercher or 2-KB racked carry Go easy enough that you can breathe through your nose, or you stay at 60-70% of max heart rate. ---- Option C: MIXED AEROBIC CIRCUIT Perform 4-8 rounds of the following circuit: 1. Cardio Option A - 1:00 2. Upper - 1:00 3. Cardio Option B - 1:00 4. Lower - 1:00 For each 1:00 block, pick an exercise from the list below. Go easy enough that you can breathe through your nose, or you stay at 60-70% of max heart rate. Cardio options: assault bike, easy job, incline treadmill walk, rower, continuous sled Upper options: alternating OH MB slams/rotational slams, battle rope, ski-erg, sled rows/throws Lower options: alternating step-ups, sled pushes/drags, skips/bounds, extensive jumps, light KB swings/snatches --- NOTE: you can do the Strongman circuit for 20 mins, followed by Mixed Aerobic circuit for another 20 mins, if you want to mix things and keep it interesting.

2 rounds for quality: - Assault Bike x 8 cals - Russian Baby Maker x 10 then 2 rounds for quality: - Cossack Squat x 5/side - KB Goblet Good Morning x 8 reps

Hang Power Clean

5 x 3

Max Vertical Jump with 1 Step Approach

5 x 3

Back Squat

5 x 3

Dual DB Reactive Drop Jump

2 x 3

Depth Broad Jumps

2 x 3

Front Foot Elevated 1.5-rep DB Reverse Lunge

2 x 6

Romanian Deadlift (RDL)

2 x 6

Leg Extension

2 x 15

Single Leg Hamstring Curl

2 x 15

3 rounds for quality: - SkiErg or Row x 60s - Side Lying Thoracic Rotation x 5/side - Updog to Downdog x 5 Followed by 2 rounds of: - Tall Kneeling Medball Chest Pass x 5 - Banded Pull Aparts x 8

Reflexive Concentric Bench Pin Press

4 x 5

Lying Swiss Ball MB Throw

4 x 4

Half-Kneeling Single-Arm Lat Pulldown

3 x 8

Push Ups

3 x 8

AMRAP 5 mins: - SkiErg or Assault Bike x 10 calories - Single-Arm DB Overhead Tricep Extension x 8/side - DB Shoulder Front Raises x 12 Rest 2 mins AMRAP 5 mins: - SkiErg or Assault Bike x 10 calories - Half Kneeling KB Single Arm Press x 10/side - Overhead KB Carry x 50 ft / side

4 sets of: - Run x 3-4 mins - Rest x 3-4 mins Runs should be at about 70-80% intensity.

2 rounds for quality: - 90/90 Shinbox x 5/side - Quadruped Shoulder Taps x 5/side then 2 rounds for quality: - KB Gorilla Rows x 5/side - KB Swings x 10

Single Leg Power Series - A

Complete 2-3 rounds of: - Alternating MB Lateral Haiden x 3/leg - Lateral Bound to Single-Leg Box Hop x 3/leg - Single Leg MB Jump Throw x 2/leg

Trap Bar Deadlift

5, 3, 3, 3

DB Bicep Curls

4 x 6

AMRAP 7 mins: - SkiErg or Assault Bike x 10 calories - Single-Arm DB Overhead Tricep Extension x 8/side - DB Shoulder Front Raises x 12 Rest 2 mins AMRAP 7 mins: - SkiErg or Assault Bike x 10 calories - Half Kneeling KB Single Arm Press x 10/side - Overhead KB Carry x 50 ft / side