Squat Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!

Back Squat

6, 6, 5, 5, 5, 5 @ 40, 60, 80, 80, 80, 80 %

DB RDL

3 x 6

Seated Cable Row

3 x 12

DB Single Leg Glute Bridge

4 x 6

High Plank Spider Crawl

4 x 1:00

Alternating Bird Dogs

4 x 20

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Conditioning/Run Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!

30 Second Rolling Sprints

1 x 19:30

Suitcase + Front Rack Farmer Carries

3 x 90

Toes to Bar

3 x 12

Runner Yoga Flow (7 minutes)

1 x 7:00

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

General Warm Up

The goal of our warm up is to get the blood pumping to the muscles, bring our muscles through full ranges of motion, and to prime our brain-to-nerve-to-muscle connections for the specific movement patterns in the workout of the day. We try to get all this done in 10 minutes or less. Everyone's body is different so if you feel like you need to add in/substitute some of the warm up, feel free! Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B

Bench Press

6, 6, 5, 5, 5, 5 @ 40, 60, 80, 80, 80, 80 %

DB Goblet Side Lunge

3 x 12

Leg Extension

3 x 12

KB Hip Flexor March

4 x 16

Seated Single Leg Calf Raise with Weight

4 x 16

Side Plank on Elbows

4 x 1:30

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Squat Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!

Front Squat

6, 6, 8, 8, 8 @ 40, 60, 74, 74, 74 %

Chin-Up

3 x 10

DB Side Raise

3 x 12

Arm Farm: Ladder

6 Rounds: (Descending Ladder) Round 1 = 10 reps at each exercise, Round 2 = 9 reps at each exercise ..... Round 6 = 5 reps at each exercise - DB Hammer Curl - Diamond Push Ups - V-Ups *No Rest Until your entire round is completed!

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Hinge Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Single Leg RDL, Good Mornings, Broad Jump *Review the attached videos for more information/explanation!

Conventional Deadlift

6, 6, 8, 8, 8 @ 40, 60, 74, 74, 74 %

DB Overhead Press

3 x 10

Cable Low to High Chest Fly

3 x 10

Dip

4 x 12

DB Reverse Fly

4 x 8

Cable Crunch

4 x 20

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!