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 line jumps forward and back 20 line jumps side to side 5 tuck or box jumps 10 alternating step ups —— 1:00 hamstring stretch on

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 pause at top 15 single leg glute bridge (each) 10 lunge and twist 10 cossack squats 10/10 strict high pulls 10/10 strict press + :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 4 rounds :30 wall sit :30 sit ups :30 wall sit :30 plank hold Rest 1:00 HOME GYM: 5 rounds of: 3 minutes amrap 3

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 squats parallel :20 front scale right :20 front scale left 4 rounds 10 floor presses/bench press 12 bicep curls 24 russian twist (plate/DB/KB ) HOME

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 breathing Into 4 rounds: (core focus!) 16 alternating dead bugs 8 walking inch worms 16 alternating side planks :20 table top hold EVERYONE 800m run

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 10 plank to down dog toe taps 10 alternating step ups 5/5 bent over rows *Or if they have a pull up bar: 5 hollow

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 15:00 9 pull-ups 12 push-ups 15 jumping air squats 1 x handstand movement: 30′ handstand walk :20 handstand hold 3 handstand walk drills HOME GYM:

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 burpees 400m run backwards 100 double unders 400m run backwards 35 burpees 400m run DB/KB/MB: for time: (22:00) 400m run 35 burpees 400m run backwards

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 arm overhead walk HOME GYM: for time: (18:00) 21-15-9 power cleans (135/95) weighted dips front squat DB/KB/MB: for time: (18:00) 21-15-9 dual object power cleans