Complete each exercise for reps prescribed, go 2x through: - Push Ups x 20 - DB Bent Over Reverse Fly's x 20 - Cable Face Pull x 20

Depth Plyo Push-Up

3 x 5

Medicine Ball Slam

3 x 8

Bench Press

4 x 8 @ 55, 60, 65, 65 %

Incline DB Bench Press

3 x 8

Lat Pulldown

3 x 12

Upper Body Hypertrophy Circuit #1

Complete 50 reps of each exercise. Can be down in any split you want (1x50, 2x25, 30/20, etc.) - DB Shoulder Press - DB 1 Arm Row - Cable Bicep Curl - Cable Tricep Pushdown

Lower Body Prep Circuit

Do all exercises for prescribed reps (do 2x through): - Reverse Hyper x 25 - Light Goblet Squat x 25 - Hip Bridge x 25

DB Snatch

3 x 5

Box Jump

3 x 5

Front Squat

3 x 8 @ 50, 55, 60 %

Walking Lunges

3 x 12

Lower Body Hypertophy Circuit #1

Complete each exercise with a slow lower (Do 2-3x through): - Sumo Deadlift (moderate weight) x 5-10 - Quad Extensions x 10-20 - Leg Extensions x 10-20

Agile 8

1-mile Run

Complete each exercise for prescribed reps 2x through: - Incline Bench Y x 20 - Yoga Push Up x 10 - DB Face Pull x 20

Depth Plyo Push-Up

3 x 5

Lying MB Throw for Height

3 x 8

Barbell Incline Bench Press

3 x 10 @ 65 %

1-Arm DB Row

3 x 10 @ 65, 75, 85 lb

Push-Up

3 x 12

Band Pull-Apart

3 x 20

Push Up Hold at Bottom

1 x 2:00

Lower Body Prep Circuit #2

Complete all the exercises 2x through: - Barbell Good Morning x 20 - DB Split Squat x 20 (10ea leg) - Single Leg Glute Bridge x 20 (10ea leg)

DB Squat Jump

3 x 5

Box Jump

1 x 10

Bulgarian Split Squat

3 x 8 @ 65 %

Romanian Deadlift (RDL)

3 x 8 @ 70 %

Lateral Lunge

3 x 6

Chin-Up

3 x 5

Russian Twist

3 x 20

Reach Thru

3 x 10

Agile 8

Do all the exercises for number of reps. See how many rounds you can complete. 20 minutes total. 1. Goblet Squat x 10 2. DB RDL x 10 3. Push Up x 10 4. DB Bent Over Row x 10 5. Sit Up w/ DB x 10

Active Recovery

1 x 30:00