Dynamic Stretches Reverse Alternating Lunge x 6 steps Alternating Side Lunge x 6 reps Spider Crawl x 6 reps complete: Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction Four sets of: Jump Rope x 20 seconds Rest x 10 seconds and then … Four sets of: Goblet Squats [...]

the 5:00 mark, complete: CrossOver Symmetry Banded Rows x 10 reps CrossOver Symmetry Reverse Flys x 10 reps CrossOver Symmetry Pull-Downs x 10 reps Banded Good Mornings x 10 reps Reach Thrus x 5 reps Two sets of: Push-Ups x 10 reps A. Every 2 minutes, for 8 minutes, complete (4 sets) Split Stance Romanian [...]

Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by… Glute [...]

Two sets of: Pass Thrus in a Squat x 10 reps T-Spine Pulse on Bench x 30 seconds Barbell Warm-Up With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Close Grip Overhead Squats x 3 reps Snatch Balance x 3 reps [...]

At the 8:00 mark, complete: Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction At the 10:00 mark, complete: Two sets of: Sinlge Leg Hip Bridge On Bench x 10 reps per leg Russian Twists x 20 reps KettleBell Swings x 20 reps Goblet Squats x 10 reps A. [...]

Inchworm + Scap Push-Up + Press-Up x 5 reps Ring-Rows x 15 reps Two sets of: Row 250 Meters Burpees x 5 reps KB Deadlift x 10 reps A. For 2 minutes, perform one set of Rope Climb Mount x 6 reps Followed by. . . Every minute, on the minute, for 9 minutes (3 [...]

Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by… Glute [...]

At the 7:00 mark, complete: Barbell Warm-Up With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Close Grip Overhead Squats x 3 reps Snatch Balance x 3 reps Snatch Drops x 3 reps Snatch x 3 reps A. Every 90 seconds, [...]

Two sets of: Assault Bike x 10 Calories Air Squats x 10 reps Push-Ups x 10 reps Hollow Rocks x 30 seconds A. Every 3 minutes, for 12 minutes (4 sets): Front Squat x 5 reps *Set 1 – @ 70% of 1-RM Front Squat *Set 2 – @ 75% of 1-RM Front Squat *Sets [...]

Leg Reach x 16 reps (8 per leg) Banded Tricep Stretch x 45 seconds per side Dumbbell Reverse Flies x 20 reps (use very light weight) Two sets of: Assault Bike x 2 minutes @ 60/50 RPM Med Ball Hamstring Curls x 15 reps Push-Ups x 15 reps A. Every minute, on the minute, for [...]