Warmup - MP AEROBIC BASE 2

2-3x: 10 McGill curl-up (switch legs after 5 reps) 15-sec Copenhagen plank, knees bent (per side) 6 Leg Cradle Lunge with flexion and extension (total) 4 Open gate, close gate hip opener, both directions (per side) 5 Spiderman lunge with t-spine rotation (per side) Note: The McGill curl up is a very small movement to activate anterior core muscles. Don't try to make it bigger than it's supposed to be.

Run

1 x 60:00

Elevated Pigeon

1 x 2:00

Quad Stretch

1 x 2:00

Standing Hamstring Stretch

1 x 2:00

Standing Calf Stretch

1 x 2:00

Box Breathing

1 x 5:00

MP Warmup - STRENGTH 1

Spend ~5-10 min performing your choice of easy aerobic conditioning to elevate your heart rate (HR) (e.g. calisthenics, row, jog, airdyne, etc.), then perform 2-3 rounds: 40ft bear crawl forward then backward 10 KB or DB good mornings 10 PVC Pipe hinge drill 5 inchworm to push-ups 2x World's greatest stretch per side (click the Tips button for videos and exercise explanations)

Spider Lunge Hip Circles

5 x 5

DB RDL

5 x 8

Y+L Raise

5 x 5

Arnold Press (Seated)

5 x 8

Instructions: Set a timer for 20 min - Either stop when you complete all sets or when the timer goes off after 20 min. If you don't complete all of the reps of all of the movements, make a note of what round you finished and move on. Don't be tempted to keep going. You'll see improvement over time. The goal is to work hard for 20 min, not extend it out until you finish. 10 to 1 descending ladder of the following exercises with a 20 min cutoff: 10 Step-ups per leg 10 Mutant makers* (renamed from man makers) 10 V-ups or tuck ups 9 Step-ups per leg 9 Mutant makers 9 V-ups or tuck ups 8... 8... 8... 7... 7... 7... all the way to 1 rep of each movement. *1 Mutant Maker = DB Push-up DB Row Left DB Row Right DB Clean DB Squat DB Push Press

Bench Hamstring Curl

3 x 10

Calf Raise Series

3 x 30

Power Athlete Cooldown Progression 2

Box Breathing

1 x 5:00

Warmup - MP AEROBIC BASE 1

2-3x: 10 McGill curl-up (switch legs after 5 reps) 15-sec side plank per side 6 Leg Cradle Lunge Twist w/ Drunk Step (3 per side) 5 High Knee Squat w/ Swinging Gate (5 total squats) - bodyweight 5 spider lunge hip circles (both directions) per side Note: the McGill curl up is a VERY small movement. Don't try to make it bigger than it is!

Run

1 x 65:00

Elevated Pigeon

1 x 2:00

Quad Stretch

1 x 2:00

Standing Hamstring Stretch

1 x 2:00

Standing Calf Stretch

1 x 2:00

Box Breathing

1 x 5:00

MP Warmup - STRENGTH 1

Spend ~5-10 min performing your choice of easy aerobic conditioning to elevate your heart rate (HR) (e.g. calisthenics, row, jog, airdyne, etc.), then perform 2-3 rounds: 40ft bear crawl forward then backward 10 KB or DB good mornings 10 air squats 5 inchworm to push-ups 2x World's greatest stretch per side (click the Tips button for videos and exercise explanations)

For 5 min, perform as many rounds of 1 to 5 leg blasters as possible. Once you get to 5 reps of each movement, you start back at 1. Repeat until the 5 min is up! 1 rep of each leg blaster movement 2 reps of each leg blaster movement 3 reps... 4 reps... 5 reps... 1 rep... 2 reps... E.g. 3 reps = 3 air squats 3 lunges per leg 3 jump lunges per leg 3 jump squats *x leg blaster = x Air Squats x Lunges -each leg x Jumping Lunges- each leg x Jump Squats Rest 2-5 min before moving to the next WC effort.

In 5 min, complete as many rounds as possible of the following: 5 Push-ups 10 Lateral medicine ball slams 10 KB swings Rest 2-5 min before moving on to the next complex

In 5 min, complete as many rounds as possible of the following: 4 Pull-ups or 8 Inverted rows (BB + rack, rings, TRX, table) 5 Single Arm KB Front Squat per side 10 Cross-body Mountain Climbers (total) Don't have a PU bar or rings/TRX, can sub DB or another weighted bent-over row.

Band Rotations

4 x 10

One-Arm Russian KB Swing

4 x 10

Hollow Hold

4 x 0:30

Captain Morgans

4 x 8

Power Athlete Cooldown Progression 1

Box Breathing

Shoulder CARS

3 x 4

Quadruped Thoracic Rotation

3 x 4

Prone Infinity Hover

3 x 4

Spine CARs

4 x 4

T-hip Mobility

4 x 5

Hip CARS

3 x 4

Wall Ankle Mobility Drill

4 x 5