The Fight Team

1-2 sets Worlds Greatest Stretch x 5/side Dynamic Squat Hamstring Stretch x 5 Squat Thoracic Rotations x 5/side alternating Goblet Squat x 5 @ 2222 Tempo w/ light warm up weight Band Face Pulls x 15 Band Pull Aparts x 15 Band Pass Throughs x 15

DB Long Contact Reactive Jumps

3 x 6

Zercher Squat

3 x 6

Neutral Grip Dumbbell Z-Press

3 x 6

Weighted Chin Ups

3 x 6

Triple Jumper Step Up

2 x 8

Staggered Stance Good Morning

2 x 8

DB Renegade Row

2 x 20

Floor Powell Raise

2 x 10

Kettlebell Wrist Rotations

2 x 10

Lateral Neck Flexion w/ Plate

2 x 12

1-2 sets Hip Flips x 5/side alternating Hip Extension + Switch x 5/side alternating Hip Extension to Lunge x 5/side alternating Shinbox Good Mornings x 5/side w/ 2s pause each rep Shinbox Heel Touch x 5/side Notes: The goal with this flow is to maximize range of motion through your hips. These can be difficult if you're tight, so work through a pain free range of motion and assist with your hands on the floor if needed. This can be done as a cool down following training or at another time throughout the day, and can be repeated throughout the week if you want some extra daily work that won't require much time commitment.

1-2 sets Worlds Greatest Stretch x 5/side Walking Lunges w/ Rotation x 10 alternating Walking Single Leg RDL's x 10 alternating Wall Leaning Single Leg Calf Raises x 10-15/side Wall Tibialis Raises x 10-15

5-10 min. jog building from easy to moderate effort + 4 rounds 3:00 Run @ RPE 7-8 2:00 Walk + 5-10 min. recovery walk or jog returning to smooth, steady breathing Notes: If you're unable to run for any reason, you can complete these same intervals on a rower, bike, or ski erg.

DB Farmer's Walk

4 x 30

Seated Single Leg Deficit Calf Raise

2 x 12

Band Hip Flexor Knee Drive

2 x 12

Band Glute Paw Back

2 x 12

1-2 sets Scap Push Ups x 10 Divebomber Push Ups x 10 Bear to Thoracic Bridge x 5/side alternating Worlds Greatest Stretch x 5/side Band Face Pulls x 15 Band Pull Aparts x 15 Band Pass Throughs x 15

Split Stance Pogo Jump

3 x 12

Single Leg Rock Step Box Jump

3 x 3

GHD Russian Twist

3 x 24

Neutral Grip Dumbbell Bench Press

3 x 8

Pendlay Row

3 x 8

Dumbbell Pullover

2 x 10

Seated DB French Press

2 x 10

Kettlebell Horn Curls

2 x 10

Band Neck Rotation

2 x 12

1-2 sets Bodyweight Windmill x 8/side alternating + 2s pause each rep Lunge to Hamstring Shift x 5/side + 5s hold each hamstring stretch Couch Stretch x 45s/side Notes: This can be done as a cool down or at any other time throughout the day. Try to relax into the stretches and maximize range of motion.

20-30 min. Cardio of Choice @ RPE 6-7 Notes: Choose 1 from Shadowboxing/Run/Row/Bike/Ski/Ruck or any other cardio of your choice. Work at a smooth nasal breathing only pace you can hold for the entire session.

1-2 sets Worlds Greatest Stretch x 5/side Bear to Thoracic Bridge x 5/side alternating Down Dog Opposite Toe Touches x 5/side alternating Dynamic Squat Hamstring Stretch x 5 Band Face Pulls x 15 Band Pull Aparts x 15 Band Pass Throughs x 15

Barbell Deadlift

3 x 6

Continuous Skater Jumps

2 x 24

Slider Hamstring Curl

2 x 8

Close Grip Bench Press

3 x 6

Neutral Grip Chin Up

3 x MAX

Side Lying External Rotation

2 x 10

Prone Incline Lateral Raise

2 x 10

Kneeling Banded Crunches

2 x 50

Plate Neck Extension

2 x 12

Plate Neck Flexion

2 x 12

1-2 sets Side Lying T-Spine Rotation x 5/side + 45s hold last rep each Half Kneeling Thoracic Rotation + Sidebend x 5/movement (hands behind head in prisoner hold if you don't have a pvc) Seiza Sit x 30s (choose appropriate level from video based on your mobility) + Cossack Squats x 10/side alternating @ 3111 tempo (can assist with hands on bench or floor if you're tight)

20-30 min. Cardio of Choice @ RPE 6-7 Notes: Choose 1 from Shadowboxing/Run/Row/Bike/Ski/Ruck or any other cardio of your choice. Work at a smooth nasal breathing only pace you can hold for the entire session.