Foam Roll & Thoracic Extension

15 Reps

Hip Steps

10 reps each side

 

Ankle Mobilization

12 reps each side

 

Knees to Chest

60 seconds

Prayer

60 seconds

Deep Squat

60 Seconds

Shoulder Packing

12 reps each side

Erg 1000 m

increase time 5 seconds every 250 m

Goblet Squat

12 reps

Dumbbell Chest Press

10 reps

Chainsaws

8 reps per side

Kettlebell Deadlift

8 reps per side, 90 second rest

Band Pulls

12 reps

Plank Up

10 reps per side, 60 second rest

 

Chin Up

AMRAP

Reverse Lunge

8 reps per side

Dumbbell Lateral Raise

12 reps, rest 60 seconds

Foam Roll Calves

Foam Roll Hamstring

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Prayer

60 seconds

Deep Squat

60 Seconds

Should Packing

12 reps each side

Burpees

10 reps

Reverse Rope Fly

10 reps 

Mountain Climbers

10 reps each side

Kneeling Single Arm Overhead

8 reps per side

Dumbbell Romanian Deadlift

8 reps

TRX/Rows/Supine Row

8 reps

Kettlebell Swing

15 reps

Leg Lowers

5 reps per side

Bulgarian Split Squat

8 reps per side, 90 second rest

 

Push Up

12 reps

Jump Squat

10 reps

Side Plank

20 seconds, 60 second rest

Foam Roll Calves

Foam Roll Hamstring

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Deep Squat

60 seconds

Prayer

60 seconds

Shoulder Packing

12 reps each side

Body Weight Squat

25 reps

Kettlebell Swing

10 reps

Ball Slams

10 reps

Pass Throughs

10 reps each side

Trapbar Deadlift/Suitcase

8 reps

Cuban Press

8 reps

Feet Elevated Plank

35 seconds, 90 second rest

Goblet Squat

10 reps

TRX Face Pull/Cable Face Pull

10 reps

Single Leg Glute Bridge

10 reps per side, Rest 90 seconds

 

Pull Up

AMRAP

Battle Rope Slam/Medicine Ball Slam

20 reps

Hanging Leg Raise

20 seconds, Rest 60 seconds

Foam Roll Calves

Foam Roll Hamstring

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Deep Squat

60 seconds

Prayer

60 seconds

Shoulder Packing

12 reps each side

 

Versa Climber

500 feet

Goblet Lunge

8 reps per side

Kneeling Single  Arm Overhead 

10 reps per side

Leg Lowers

5 reps per side, 90 second rest

Glute Ham Raise

6 reps

Push Ups

AMRAP

Mountain Climbers

25 reps per side, 90 second rest

 

Rowing Machine

250 m

Squat Triangles

5 reps per side

Plank

35 seconds, 60 second rest

Foam Roll Calves

Foam Roll Hamstring

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch