Workout Breakdown VIDEO: WARM-UP: 200 meter run 10 body weight tempo squats (1:00 total: 3 seconds down, 3 seconds up) —— 2 rounds: 20 high knees 20 butt kicks 20

Workout Breakdown VIDEO: 4:00 run/row/bike —— :30/:30 lunge to instep :30/:30 pigeon stretch :30/:30 lying quad stretch —— 20 goblet loaded lateral walks (L/R/F/B) 20 loaded glute bridges + :01

Workout Breakdown VIDEO: WARM-UP: Fence drills 2 rounds 200m run 20 pelvic raises 10 push ups 5 moving inch worms 10/10 strict high pulls 10/10 strict presses 5 tuck jumps

Workout Breakdown VIDEO: WARM-UP: 3 rounds: 10 pass throughs 5 push ups 20 plank shoulder taps 10 reach throughs 5 drop squats power position 5 drop squats 4” 5 drop

Workout Breakdown VIDEO: 4 rounds: 10/10 lateral step ups (keep foot on box) 10/10m side shuffle 10 yoga push ups 200m run for quality *focus on upright posture and controlled

Workout Breakdown VIDEO: 200m run (:30 out/back) 1 set of fence drills 2 rounds: 20 line jumps ( front/side ) 5 tempo good mornings 3131 5 squat w/ thoracic twists

Workout Breakdown VIDEO: 3 rounds: 20 seal jumps 8/8 side plank rotations 5 strict toes to bar :20 bar/towel hang :20 handstand hold 20 duck walk steps every 3:00 for

Workout Breakdown VIDEO: 3 rounds: :45 work/:15 rest jump rope pvc/broom good mornings speed skaters every 3:00 for 12:00 4/4 turkish get-ups HOME GYM: for time: (22:00) 400m run 35

Workout Breakdown VIDEO: 3 rounds: 20 jumping jacks 4 ab walk outs 10 reach throughs 10 gate swings 20 walking lunges 3 supersets: 10/10 suitcase bulgarian split squat :30/:30 single