Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep

Glute Bridge x10 Glute March x10 Lateral Lunge x10 High Knee Pull 20yds Quad Pull 20yds Hip Circles from quadrupled position x5 each side Fire Hydrant x10 Scap Push Up x10

Band Walks

2 x 10

Build Ups

2 x 20

Split Squat

4 x 8 @ 6

Low Box Heel touch

3 x 8

Chin-Up

Lateral Lunge

3 x 12

Prone Hamstring Curl

3 x 12

Hand Release Push-Up

3 x 12

Sled Push

3 x 1:00

High Low Farmers Carry

3 x 30

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Warmup

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep 3

Neck rotation x10 Shoulder rotations x10 Arm circles x10 Trunk Twist x10 Hip Circles x10 Knee Circles x10 Ankle Circles x10 Good Morning x10 Rev Lunge x10 Lateral March x5

Lateral Shuffle to Sprint

2 x 20

Plate Prep

Grab 2.5-5lb weight for all movements x10 each Lateral Raise Front Raise Arnold Press Curl to Press Bent Over Fly

DB Windmill

2 x 5

One-Arm DB Bench Press

4 x 8

Single arm landmine press

3 x 10

Landmine Row

3 x 12

Lat Pulldown

3 x 15

Zottman Curl

3 x 10

Tricep Rope Pulldowns

3 x 15

10s of work, 50s of rest (10 rounds total) SEND IT ON THESE Any style of conditioning is fine, but rowing and ski ergs take a moment to get going, if using one of these, give yourself a few seconds to get going before tapping into the 10s of work.

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep 4

Quad Pull 20yds Knee to chest pull 20yds Reverse lunge w/ twist x5 each side Lateral squat x5 each side Yoga push up x5 Groiner x5 each side

Lateral Jump Single Response

2 x 4

Plyo Lunge

2 x 4

Med Ball Slam

2 x 4

Lateral Explosive Step Up

2 x 4

Med Ball Rotational Slam

2 x 4

Rotate between two pieces of equipment or movement patterns 1 minute of work, 1 minute to transition to the next piece of equipment, rotate back and forth 10-20 minutes of total work Pace is 65-70% of max heart rate

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep 2

Knee Pulls x10yds Quad Pulls x10yds IYT x5 Scap Pulls x10 Groiners x10 Push Up w/ Rotation x10 Straight Leg Sit Up x10

Landmine row to press

2 x 5

Dead Hang

DB Chest Fly

2 x 12

Incline Knee Tuck

2 x 6

1-Arm DB Row

3 x 15

1:15 of work, 1 minute of rest (this is incomplete rest on purpose, you're welcome) 3 rounds, then rest 3-5 minutes Then Repeat

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.

Warm Up

Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!

Movement Prep

Glute Bridge x10 Glute March x10 Lateral Lunge x10 High Knee Pull 20yds Quad Pull 20yds Hip Circles from quadrupled position x5 each side Fire Hydrant x10 Scap Push Up x10

Hip Airplane

2 x 5

Snatch Grip Deadlift

3 x 6 @ 83 %

Staggered Good Morning

3 x 8

Cross Under Lunge

3 x 10

Belt Squat

3 x 12

Tibialis Raise

2 x 15

FHL Calf Raise

2 x 15

Shooters choice Steady state conditioning, 10 minutes at a minimum This can be conducted at a different time if needed

Cool Down

Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.