Dynamic Warm-up

Complete 1 round of the following: - 10 Ankle Rocks on each side - 10 Adductor Rocks on each side - 10 Bridge and Reach Immediately after, complete 3 rounds of the following: - 5 Extend and bend - 5 Air Squats - 5 Lateral lunges on each side - 5 Striders + thoracic rotation on each side - 5 Arm Circle Series (forward, reverse, and huggers)

DB Split Squat

4 x 8

DB RDL

4 x 8

Goblet Squat

4 x 8

FFE Calf Raise

4 x 8

At Home Circuit (2)

Complete the following: 12 minute AMRAP (As many rounds as possible) - 10 DB Thrusters - 10 Weighted Swings - 10 Weighted Sit-ups

Cool-down

Perform each movement for 20-30s - Hamstring Hang - Lateral Lunge (R/L) - Runner Stretch (R/L) - Calf Stretch (R/L) - Pigeon stretch (each leg) - Prayer Stretch (R/L) - Crossover Stretch (R/L)

Dynamic Warm-up

Complete 1 round of the following: - 10 Ankle Rocks on each side - 10 Adductor Rocks on each side - 10 Bridge and Reach Immediately after, complete 3 rounds of the following: - 5 Extend and bend - 5 Air Squats - 5 Lateral lunges on each side - 5 Striders + thoracic rotation on each side - 5 Arm Circle Series (forward, reverse, and huggers)

Banded Clam Shell

3 x 10

Zottman Curls

3 x 10

Tricep Kick Back

3 x 10

Goblet Lateral Lunge

3 x 10

Tibialis Raise

3 x 10

Heel Touches

3 x 20

Cool-down

Perform each movement for 20-30s - Hamstring Hang - Lateral Lunge (R/L) - Runner Stretch (R/L) - Calf Stretch (R/L) - Pigeon stretch (each leg) - Prayer Stretch (R/L) - Crossover Stretch (R/L)

Dynamic Warm-up

Complete 1 round of the following: - 10 Ankle Rocks on each side - 10 Adductor Rocks on each side - 10 Bridge and Reach Immediately after, complete 3 rounds of the following: - 5 Extend and bend - 5 Air Squats - 5 Lateral lunges on each side - 5 Striders + thoracic rotation on each side - 5 Arm Circle Series (forward, reverse, and huggers)

Push-Up

4 x 8

1-Arm DB Row

4 x 8

Standing Arnold Press

4 x 8

Dump the Bucket

4 x 8

At Home BW Circuit (4)

Complete the following: 5 Rounds - Work/Rest ratio is 1:1 - 5 Man Makers - 20 Frog Pumps - 20 Hollow Rocks

Cool-down

Perform each movement for 20-30s - Hamstring Hang - Lateral Lunge (R/L) - Runner Stretch (R/L) - Calf Stretch (R/L) - Pigeon stretch (each leg) - Prayer Stretch (R/L) - Crossover Stretch (R/L)

LISS Cardio

Low-Intensity Steady State Cardio The goal for today is to help increase our overall capacity. For LISS cardio you can either use an implement such as a treadmill, bike, rower, etc or simply walk. Pick the cardio form of your choice and spend 45-60 minutes in your zone 2 heart rate zone (220-your age x .60= desired HR zone for LISS)

Flow Session

Dynamic Warm-up

Complete 1 round of the following: - 10 Ankle Rocks on each side - 10 Adductor Rocks on each side - 10 Bridge and Reach Immediately after, complete 3 rounds of the following: - 5 Extend and bend - 5 Air Squats - 5 Lateral lunges on each side - 5 Striders + thoracic rotation on each side - 5 Arm Circle Series (forward, reverse, and huggers)

Reverse Lunge to Knee Drive

4 x 0:30

DB Renegade Row

4 x 0:30

Glute Bridge Hamstring Walkout

4 x 0:30

Bird Dog

4 x 0:30

Bicep Curl to Shoulder Press

4 x 0:30

DB Press + Glute Bridge

4 x 0:30

Cool-down

Perform each movement for 20-30s - Hamstring Hang - Lateral Lunge (R/L) - Runner Stretch (R/L) - Calf Stretch (R/L) - Pigeon stretch (each leg) - Prayer Stretch (R/L) - Crossover Stretch (R/L)