Movement Prep

Foam Roll - as needed Rock Back Adductor x30s rocking + 30s stretch Shin Box Rotation x10 Table Top + Hip Thrust x10 KB Lateral Shift - Alt 2x5 KB Squat Jump 3x3

DB Bulgarian Squat

4 x 6

Runner's Lunge Jump

4 x 6

DB SA Incline Bench Press

4 x 8

Hamstring Bridge

3 x 30

Goblet Squat - 1.5's

3 x 8

DB SA Row

3 x 8

Resiliency Circuit #2

Assault Bike 60s Max Effort 2.5min Recovery x3 Record Total Calories

Cool Down

Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks

Prep #12

Do every exercise for 5-10 reps and 1-3 sets depending on time, tightness, etc. Roll Down the Middle Reach Squatting T-Spine Birddog to Gecko SL Hinge w T-Spine Rotation Banded Upper Body Fast Deadbug SLDL w Loaded Hip Flexion Body Turning Banded Rotator Cuff Standing banded ER/IR

Aerobic #7

For Time, but keep effort repeatable and consistent. Assault Bike: 50, 40, 30, 20, 10 calories Jump Rope: 100, 80, 60, 40, 20 Walking Lunge: 50, 40, 30, 20, 10 total reps MB Slam: 25, 20, 15, 10, 5 Zig Zag Farmer Carry: 200, 200, 200, 200, 200ft

Movement Prep

Foam Roll - as needed Rock Back Adductor x30s rocking + 30s stretch Shin Box Rotation x10 Table Top + Hip Thrust x10 KB Lateral Shift - Alt 2x5 KB Squat Jump 3x3

Hex Bar Deadlift

3, 3, 1, 1

Side Plank - Copenhagen

4 x 10

DB SA Push Press

4 x 5

DB Reverse Lunge to Stability

3 x 8

DB Decline SA Row

3 x 8

Superman Plank

3 x 20

EMOM6 - Battle Rope / Inertia Wave x15s - Band Pull Apart x10

Cool Down

Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks

Prep #15

Do every exercise for 5-10 reps and 1-3 sets depending on time, tightness, etc. Shin Box Rotation Shin Box Fold Shin Box w IR Hold Banded Ab Leg Pull Ups Side Bridge Adductor w March Hold Kneeling T-Spine w Shoulder Opener Shoulder Airplane SA Focus

Aerobic Circuit #1

1-2 Rounds: Zone 2 10:00 Run, Bike, Row, etc 8:00 Run, Bike, Row, etc 6:00 Jump Rope 4:00 Sled Drag Variation (10% Incline Treadmill Walk) 2:00 Front Rack + OH Carry (60s each)

Movement Prep

Foam Roll - as needed Rock Back Adductor x30s rocking + 30s stretch Shin Box Rotation x10 Table Top + Hip Thrust x10 KB Lateral Shift - Alt 2x5 KB Squat Jump 3x3

Prowler Push

4 x 20

MB Squat to Throw

4 x 5

Neutral Grip Pull Up

4 x 4

Landmine SL RDL

3 x 10

Push-Up

3 x 8

Band Pullapart w ER

3 x 12

Resiliency Circuit

6min AMRAP KB DL or Swing x12 Band Walks (Lat/Fwd/Bwd) x8 SL Glute Bridge x10

Cool Down

Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks