3 Rounds: 1 minute stationary bike (or any cardio machine / jump rope / running) Prone Swimmers - 12 reps ½ kneeling External Rotation in Scaption with band - 10 reps Glute Bridge Ball Squeeze March - 5 rep per leg (3 sec hold at lockout) banded Terminal Knee Extension (TKE) Step Down - 8 reps

3x: Spanish Squat isometric hold with Kettlebell in Goblet position 45 second hold Rest 45-60 seconds Coach Notes: Keep Shins vertical with an upright chest

3 rounds: Band Assisted Vertical Jump-8 reps Directly into single leg depth drop 4 reps right leg, then 4 reps left leg Rest 30 seconds between rounds Coach Notes: Continuous Maximal Vertical Jump with enough contact time on ground for maximum effort jumping. Using a band attached to a pull-up bar to help you jump even higher. Depth drop is dropping from a tall box, and landing on one foot. Landing in approximately 60 degree knee bend, stabilize on a single leg, choose a height that is safe but challenging.

IMPORANT Velocity tracking apps (METRIC for iphone) https://www.metric.coach/ OR (QWIK for android) https://qwik-vbt.com/ These are free apps for your phone to measure the barbell velocity. Once the app is downloaded, place your phone directly from the side of your barbell, record the reps, and the app will tell you the speed of your barbell. Quick video on how to use the METRIC app for iPhone: (see demo attached) Quick video on how to use the QWIK app for Android or iPhone: (see demo attached)

Back Squat

3 x 5 @ 60 %

15 minute AMRAP: 10/8 Calorie Row 8 Double Dumbbell Hang Power Clean @50lb per Arm (male) / 35lb per Arm (female) or 12 Russian Kettlebell Swings @24kg (male) / 16kg (female) 30 Double Unders or 60 Single Unders Jump Rope 5 Strict Pull-ups Coach Notes: Aim to take this at a steady effort throughout the 15 minutes. This is going to really challenge your grip endurance. use a light band if you don't have strict pull ups

1 minute Seated Forward Fold 1 minute Banded Quad Stretch per Side 1 minute Banded Lat Stretch per Side

3x 1 minute rowing machine (or any cardio machine / jump rope / running) 8 reps per arm - ½ Kneeling External Rotation to Overhead Press with dumbbell 8 reps - plate front raise, with 5 second Eccentric lower 6 reps per leg - Single Leg Glute Bridge with Leg Whip 8 reps per leg - Single Foot Elevated Cossack Squat (with hand supporting)

3x Single Leg Isometric quad extension at 90 degrees 45 second hold Rest 10 seconds Right to Left Coach Notes: Maximum effort over the 45 seconds. Muscle should not change length, so either using very heavy band or setting up a leg extension loaded with the full weight stack at 90 degrees

IMPORANT for Clean Work Below Velocity tracking app: https://www.metric.coach/ (IPHONE) OR https://qwik-vbt.com/ (ANDROID) These are free apps for your phone to measure the barbell velocity. Once the app is downloaded, place your phone directly from the side of your barbell, record the reps, and the app will tell you the speed of your barbell.

Power Clean from Blocks

4 x 3

Barbell Goodmorning

1 x 4

10 minute AMRAP: 10 Push-ups 10 Dumbbell Bent Over Rows @50lb per Arm (male) / 35lb per Arm (female) 10 Dumbbell Front Raises @15lb per Arm (male) / 10lb per Arm (female) 10 Dumbbell Hammer Curls @35lb per Arm (male) / 25lb per Arm (female) Coach Notes: The focus of this AMRAP is to move steadily between movements while managing a big upper body pump. Break up reps on each movement as needed. Be strict in your patterns - avoid using some sort of “kip” to complete reps - stay strict.

1 minute Pec Stretch per Side 1 minute Tricep Stretch per Side 1 minute Scorpion Stretch per Side 2 minute Seated Straddle Hold

3x 1 minute jump rope (or any cardio machine / running) Overhead Shoulder Walk Outs - 3 reps per direction (forward and backward) Incline External Rotation - 10 reps Wall Press Single Leg RDLs - 8 reps per leg Hamstring Slider with 5 Sec Lower - 8 reps

3x Single Leg End-Range ISO Push 45 seconds hold per leg Rest 10 seconds between legs, rest 30 seconds between rounds Coach Notes: Slight knee bend, ankle plantar flexion between neutral and end range. Drive the bar aggressively away thinking pushing from the foot vs extending the knee

IMPORANT for the Work Below Velocity tracking app: https://www.metric.coach/ (IPHONE) OR https://qwik-vbt.com/ (ANDROID) These are free apps for your phone to measure the barbell velocity. Once the app is downloaded, place your phone directly from the side of your barbell, record the reps, and the app will tell you the speed of your barbell.

Banded Bench Press

3 x 5

Half Kneeling Step off Chest medicine ball throw

3 x 6

3 Sets: 8 reps per leg, lateral lunge @20X1 Tempo. Holding kettlebell or dumbbell in goblet position Rest 1 minute Single Leg dumbbell Romanian Deadlifts @2111 Tempo 8 reps per leg Rest 2 minutes Coach Notes: Load both movements to RPE 8. Do a few warm-up sets to find proper weight if necessary. Follow tempo exactly. Focus on balance and activation of the working leg.

5 rounds: 90 seconds of work / 90 seconds of rest 10 jumping lunges - jumping as high as possible 20 seconds of jump rope 10 Standing Medicine Ball Rotational Slam - as hard as possible Jump rope until 90 seconds is complete if time remains. Coach Notes: The goal is to express power while completing the jumping lunges and rotational slams. Make sure you are putting big efforts into each rep. The jump rope can be any skill, such as single unders or double unders.

3x Z Press dumbbell - 8 reps Right arm Rest 10 seconds Z Press dumbbell - 8 reps Left arm Rest 20 seconds Chest Supported dumbbell Row - 10 reps Rest 2 minutes Coach Notes: Load both movements so you have 2-3 reps in the tank before failure. This is not light - near max but still sub max effort.

1 minute Lacrosse Ball Pec per Side 1 minute Couch Stretch per Side 1 minute Pigeon Stretch per Side 1 minute Hurdler Stretch per Side

3x 1 minute ski erg (or any cardio machine / jump rope / running) Chest Supported Y,T,W - 15 reps total (5 reps per direction) DB Punch to 5 sec front raise Lower to side - 5 reps per arm Banded Skater Strides - 12 reps per leg Single Leg Wall Stride - 8 reps per leg

3x split squat pin pull isometric 45 second hold Rest 10 seconds between sides, 30 seconds between rounds Coach Notes: Front knee in 45-60 degrees flexion, vertical torso. Think pushing the ground away.

Power snatch + Hang Power Snatch

10 x 2

Front Squat

4 x 5 @ 75 %

9 minute AMRAP: 6 Power Clean and Jerks @135lb (male) / 95lb (female) or 9 Russian Kettlebell Swings @32kg (male) / 24kg (female) 6 Bar Facing Burpees 9/7 Calorie Echo Bike Coach Notes: Push the pace on this AMRAP. Don’t use the bike as a recovery - keep a strong effort!

1 minute Foam Roll T-spine 1 minute Foam Roll Lats per Side 1 minute Foam Roll Quads per Side

3x 1 minute run (or any cardio machine / jump rope) Wall Scarecrows - 8 reps Overhead Band Pull Overs - 12 reps Copenhagens with Bottoms Up Kettlebell - 30 seconds per side Extended Alternating Glute March with 5 sec hold - 5 reps per leg

3x 45 second Floating Heel Iso Split Squat Holding Dumbbells Rest 10 seconds between sides, 30 seconds between rounds Coach Notes: Front knee at 90 degrees, toes on a plate with plantar flexion between neutral and end range. Chest tall, weight should be biased to the front leg.

3 sets Single Leg Band Assisted Jumping - 8 reps per leg Resting 20 sec between legs, resting 20 seconds before: 4 Depth Drop with both feet Resting 2 minutes before new round Coach Notes: Single leg jumps are challenging, the band should allow you to jump higher and help with balance. Jump with enough contact time on ground for a maximum height jump. Depth Drop is Dropping off the top of a high box and landing, this time both feet landing at the same time in a partial squat. Choose a height that is safe but challenging.

IMPORANT Velocity tracking apps (METRIC for iphone) https://www.metric.coach/ OR (QWIK for android) https://qwik-vbt.com/ These are free apps for your phone to measure the barbell velocity. Once the app is downloaded, place your phone directly from the side of your barbell, record the reps, and the app will tell you the speed of your barbell. Quick video on how to use the METRIC app for iPhone: (see demo attached) Quick video on how to use the QWIK app for Android or iPhone: (see demo attached)

Deadlift

3 x 5

5 Sets: 1 minute AMRAP: 2 Strict Pull-ups 4 Push-ups 6 Air Squats 1 minute Easy Bike Between Sets Coach Notes: Pick up where you left off the previous set. Set-up a 1 minute ON : 1 minute OFF timer. Push the pace in each 1 minute work window. Get on the bike as fast as possible. Get off the bike at 0:55 of each recovery minute so you are ready to go right away in the next set.

1 minute Hurdler Stretch per Side 1 minute Seated Forward Fold 1 minute Foam Roll Glutes/Hamstrings per Side

3x 1 minute rowing (or any cardio machine / jump rope / running) 10 reps total - plank plus alternating hand shift 8 reps per arm - ½ Kneeling Bottoms up Kettlebell Press 12 reps per leg -Standing Fire Hydrant 8 reps per leg - RNT Split Squat

3x Mid Thigh Iso Pull 45 second hold Rest 30-60 seconds Coach Notes: Set up the barbell stuck as if performing a clean from the mid thigh. Think pushing the ground away.

Front Rack Walking Lunge

3 x 16

20 minute C2 Bike @Zone 2 Heart Rate + Rest 5 minutes + 3 Sets @85% Sustainable Effort 8 minute AMRAP: 800m Run 800/600m Row AMRAP Calorie Echo Bike in Remaining Time Rest 4 minutes between sets + 10 minute C2 Bike @Zone 2 Heart Rate Coach Notes: Match pace on each machine and calorie number on the bike each set.

3x Rotational Deadbug holding Single kettlebell 6 reps rotation per side Rest 30 seconds before the throws: Lateral medicine ball throws to wall - HARD 8 reps per side Rest 20 seconds between sides Rest 2 minutes Coach Notes: The rotational deadbug is meant to be slower and controlled to extend your rotational range of motion. The lateral throws should be explosive

1 minute Calf Stretch per Side 1 minute Lizard Lunge Stretch per Side 1 minute Seated Butterfly Stretch