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

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

T Spine Wall Rotations x5 each side

Build Ups

3 x 20

Skip to Sprint

2 x 30

Back Squat

3 x 6 @ MAX, 83, 83 %

Pass-Through

3 x 10

DB Reverse Lunge

3 x 12

Prone Hamstring Curl

2 x 15

Dead Bug

2 x 10

Tibialis Raise

2 x 15

Steady State Cardio: Any type of cardio (bike, row, run, etc) but keep the targeted HR steady. Looking for 65-75% Max Heart Rate. 10 minutes minimum.

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!

Tuesday Warm Up

Wall Slides Reverse lunge w/ twist Inch worm (without pushup) Scap Push Up

Bear Plank to wall support

2 x 0:30

Bench Press

3 x 6 @ MAX, 83, 83 %

Band Face Pull

3 x 15

Incline DB Bench Press

3 x 8

Bent Over DB Row

3 x 8

Quadruped T Spine Rotation

2 x 10

Skull Crushers

2 x 12

Front to Lateral Raise

2 x 10

Interval work to build from. Your choice of equipment (assault bike, running, rower, ski erg, etc) If running, be mindful of intensity, as you will want to keep the same intensity throughout the circuit, aka don't send it the first sets and be dragging through the last portion. Do not send FULL intensity, but push yourself 30s hard, 60s rest 6 sets

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 w/ Reach x10 Lateral Lunge x10 High Knee Pull 20yds Quad Pull 20yds Eccentric Squat (5 sec) x5 Rotational Push Up x10

Complete each movement for 30s then rest 1 minute 2 rounds Fire Hydrant (15s each) Plank to Toe Touch (hand touches opposite foot, work on hinge/shoulder stability)

Sit Out

2 x 30

Walk

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!

Glute March x10 Leg Swings x10 High Knee Pull 20yds Quad Pull 20yds Ankle to Stomach Pulls 20yds Scap Push Up x10

Hip Air Plane

2 x 5

Lateral Shuffle to Sprint

2 x 30

Broad Jump

3 x 3

Romanian Deadlift (RDL)

2 x 10

IYT

2 x 5

Barbell Deadlift

3 x 6 @ MAX, 83, 83 %

Pull-Up

MAX, 50, 50

DB Lateral Step-Up

3 x 10

Back Extension

3 x 0:30

Farmers carry

3 x 30

Steady State Cardio: Any type of cardio (bike, row, run, etc) but keep the targeted HR steady. Looking for 65-75% Max Heart Rate. 10 minutes minimum.

Cool Down

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

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

Neck Circles x10 Shoulder/Arm Circles x10 Trunk Rotations x10 Hip Circles x10 Ankle Circles x10 Good Morning x10 Eccentric Squat (5sec) x5 Rev Lunge w/ Twist x10

Plate Prep

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

1/2 Turkish Get Up

2 x 3

DB Military Press

3 x 6

Push-Up

MAX, 50, 50

Leg lower

3 x 10

DB Bicep Curls

3 x 10

Bent Over Rear Delt Fly

3 x 15

Run

Cool Down

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