Verix | Prime

Dynamic Warmup | Submax Lower | 4.1

Release: - Foam Roll - Quads | Hamstrings | Glutes - Banded Ankle Dorsiflexion Mobilization 1x10 each Reset: - Couch Stretch Breathing x5-10 breaths each side Readiness: Physiology - Cat/Cow 2x8 each - 90/90 Transitions 2x5 each - Spiderman Lunge 2x5 each - Banded Bird Dog 2x5 each Readiness: Biomechanics - Goblet Squat 2x8 @3:2:1:1

Barbell Back Squat

4 x 6

Ankle CARs

3 x 5

Prone Mini Band Leg Curl

3 x 10

Seated Cable Row

3 x 8

Backwards Sled Drag

3 x 6

Banded RDL

3 x 12

RKC Plank

3 x 0:30

Cooldown Protocol - Squat Session

For Completion: - Couch Stretch 1x1 minute each side - Banded Adductor Stretch 1x1 minute each side - Hip External Rotation on Bench 1x2 minutes each side - Childs Pose/Back Stretch 1x1 minute

Childs Pose Cobra Childs Pose Thread Needle T-Spine Rotation Floor Slide to Shoulder Flexion Quadruped Lat Stretch (Repeat)

6 Rounds for completion: Minute 1: 30 seconds Skipping Minute 2: 30 seconds Rowing Minute 3: 30 seconds Banded Tricep Pushdown/Facepull Minute 4: 30 seconds Bike Rest 1:00 between sets Record meters on both rower and bike (Combined)

Dynamic Warmup - Submax Upper

Release: (1-2 minutes) - Foam Roll - Full Body | focus on any tight spots Reset: (1-2 minutes) - Seated T-Spine Rotation w/ Diaphragmatic Breathing x3-5 breaths each Readiness: (6-8 minutes) - Half Kneeling Windmills on Wall 2x5 each - Anterior Tibialis Raises 2x10 - Band Pull-aparts 2x10 - Band Face Pulls 2x10 Primer: (2 minutes) - Med Ball Chest Pass to Floor x10

Dumbbell Bench Press

3 x 6

Single Arm Dumbbell Batwing Row

3 x 10

Decel Step Ups

3 x 10

Single Leg RDL

3 x 8

Band Assisted Pullup

3 x 10

KB March | Off-Set Load

3 x 10

Front Plank Pull-Through

3 x 6

Cooldown Protocol - Bench Session

For Completion: - Banded Shoulder Distraction 1x1 minute each side - Manual Extensor Forearm Stretch 1x1 minute each side - T-Spine Extension off Bench 1x1 minute - Snow Angels on Bench 1x10

Ground Prep Series

1 Round for Completion: - Cat/Cow x5 - Supine Breathing w/ OH Hold x5 breaths - Rock n' Roll x8-10 - Mini Rocks x8-10 - Arm Bar Series x5-6 per side - Bent Knee / Straight Leg / Arm Bar - Rib Roll x5-6 breaths each - Banded Leg Lowering x5-6 each

1 Round for Completion: - Rower | Reverse Pick Drills x10 each position - BikeErg x10 Calories

4 Rounds of: 30 Calorie BikeErg 15 Calorie Rower 150 Ft. Farmers Carry

1 Round for Completion: - 90/90 Breathing on Wall x5-10 breaths - Couch Stretch x5-10 breaths

Dynamic Warmup | Submax Lower | 1.1

Release: - Foam Roll - Quads | Hamstrings | Glutes Reset: - DNS Start Position x5-10 breaths Readiness: Physiology - Hip Flexion Knee Extension 1x10 each - Worlds Greatest Stretch 1x5 each - Quad Stretch Hip Hinge 1x50ft - Band Glute Bridge 1x10 Readiness: Biomechanics - Banded RDL 2x10

Trap Bar Deadlift

3 x 6

V-Sit Pass

3 x 6

Push Up

3 x 12

TRX Row

3 x 10

Blackburns

3 x 5

Seated Calf Raise

3 x 10

Band Rotations

2 x 10

Cooldown Protocol - Deadlift Session

For Completion: - Upright Lunge 1x2 minutes each side - Banded Hamstring Stretch 1x1 minute each side - Hip External Rotation on Bench 1x2 minutes each side - Childs Pose/Back Stretch 1x1 minute

Multi-Phase Dynamic Warmup: Lower Body 1

Release: (1-2 minutes) - Foam Roll - Quads - Glutes - Hamstrings Reset: (1-2 minutes) - Couch Stretch with Diaphragmatic Breathing x5-6 breaths Readiness: (6-8 minutes) - Frog Stretch 2x10 - Cat /Cow 2x10 - Spiderman Lunge Flow - DB Windmills x 5 each - Serratus Holds x20 sec each Primer: (2 minutes) - SkiErg 250m

For Completion (30' Cap): - 2000m Ski (Switch every 250m) 3 Rounds: - 100ft Backwards Sled Drag - 10 Band Face Pulls - 50ft Sled Row - 10 Push Ups - 2500m Bike Erg (Switch every 250m) Record time to complete as a team (lowest score wins)

- Seated Single Leg Forward Fold x1 min each - Pigeon Hold x1 min each - Down Dog x1 min - 90/90 Diaphragmatic Breathing x10 breaths