Warm-Up (should take 12 - 15 mins MAX) Complete each of these once to increase mobility: 1. foam roll: lateral hip ~1 min per side 2. adductor rock back stretch ~30-45 seconds per side (focus on inner thigh stretch + neutral spine) Then, complete 3 rounds of these activations: 3. deadbug isometric x 30 seconds 4. reciprocal inhibition hamstring stretch x 30 seconds per side Finally, complete 3 rounds of these dynamic movements: 4. glute bridges - 12 total, explode through the hips, squeeze glutes at top and maintain the same tension on the way down 5. row erg - 30 seconds sprint

Barbell Hip Thruster

4 x 8

Ipsilateral Single Arm Deadbug Press

4 x 8

Ring Rows

2 x 15

Kettlebell Goblet Squat

2 x 15

Split Squat Pulse with 5 sec Hold

3 x 3

Side Plank with Banded Adduction

for this EMOM - or "Every Minute on the Minute" you will set your timer for 12 minutes at the top of each minute, you will perform both of these exercises 8-12 KB High Pulls immediately followed by 4-10 push-ups (watch video for different variations) the remainder of your minute is rest choose a rep range that allows you to complete all of your reps unbroken, with 20-30 seconds rest remaining quality reps are the priority - your overall RPE for the entire EMOM should be 8 - 9

complete this mobility flow as your heart rate comes down, spending time taking deep breaths in each position, moving slow and controlled (about 6 mins) - cat-cow for 6 deep breaths (move on exhale) - half kneeling twist for 4 rotations per side - downward facing dog march 30 seconds - child's pose with side body stretch 5 deep breaths - baby cobra 3 deep breaths - downward dog to forward fold 6 deep breaths - head to knee stretch 5 deep breaths - figure four 5 breaths - savasana (dead body pose) 5 breaths follow along with video if you'd like to! great job with your workout, have a great day :)

Warm-Up (should take 12 - 15 mins MAX) Complete each of these once to increase mobility: 1. foam roll: hip flexors ~1 min per side (top half of thigh, on each leg) 2. biphasic hip flexor stretch ~30 seconds rock into leg, +10 seconds hold end range Then, complete 3 rounds of these activations: 3. deadbug isometric x 30 seconds build tension in core 4. wall sit with wall angels - x30 seconds, elbows and hands stay on wall, along with spine from neck to tailbone Finally, complete 3 rounds of these dynamic movements: 5. glute bridges - 12 total, explode through the hips, squeeze glutes at top and maintain the same tension on the way down 6. slow eccentric hip hinge practice with dowel and bench - x6 reps slow hinge - 5 seconds + explode back to standing 7. row erg - 30 seconds sprint

Single KB Romanian Deadlift

3 x 12

Dual DB Z Press

3 x 8

Barbell Front Squat

3 x 8

Hollow Body Hold

3 x 0:25

Wide Grip Pull-Up

3 x 8

Cross-Body Split Squat

3 x 6

Straight Arm Pull Down with band

3 x 12

complete 3-4 rounds at a sustainable pace - rest as needed, keep intensity high 1. Half Rack Squat with Rotational Press x 8 - 10 reps per side 2. Renegade Row x 8 - 10 reps per side 3. Assault Bike x 20 seconds quality reps are the priority remember to breathe while you move

Mobility Flow

Warm-Up (should take 12 - 15 mins MAX) Complete each of these once to increase mobility: 1. foam roll: lateral hip ~1 min per side , thoracic spine ~ 1 min 2. adductor rock back ~30 seconds rock back into each leg, +10 seconds hold end range Then, complete 3 rounds of these activations: 3. banded straight arm pull down, light resistance x10 4. wall sit with wall angels - x30 seconds, elbows and hands stay on wall, along with spine from neck to tailbone Finally, complete 3 rounds of these dynamic movements: 5. split squat pulse x5 + 5 second hold on each leg (body weight or light DB loaded) 6. assault bike x 30 seconds

1.5 Stance Single Arm RDL

3 x 10

Chaos Push-Up

3 x 12

Wall-Balls

3 x 12

Gorilla Rows

3 x 5

Dual DB Suitcase Reverse Lunge

4 x 6

Tripod Row

4 x 8

at a sustainable pace, complete the following (descending reps per each round) x 12 - 10 - 8 - 6 - 4 reps rear delt fly to eccentric lateral raise half kneeling overhead press (reps per side) band face pulls rest as needed before you begin your next round remember to breathe - quality reps are the priority, adjust weights as needed

complete this mobility flow as your heart rate comes down, spending time taking deep breaths in each position, moving slow and controlled (about 6 mins) - cat-cow for 6 deep breaths (move on exhale) - half kneeling twist for 4 rotations per side - downward facing dog march 30 seconds - child's pose with side body stretch 5 deep breaths - baby cobra 3 deep breaths - downward dog to forward fold 6 deep breaths - head to knee stretch 5 deep breaths - figure four 5 breaths - savasana (dead body pose) 5 breaths follow along with video if you'd like to! great job with your workout, have a great day :)