Workout Breakdown VIDEO: 200m run 200m run backwards 3 rounds: 30sec hollow body flutter kicks 10 dual dumbbell sumo deadlift 10/10 single leg elevated glute bridge :20 hang (bar/towel) 3

Workout Breakdown VIDEO: 1 set of fence drills 5 rounds: 20sec feet elevated plank 4 dumbbell renegade rows (heavy) 10 dumbbell on chest weighted sit-up 4 broad jump into squat

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 pelvic raises + :01 pause at

Workout Breakdown VIDEO: 400m run 10 tempo squats (3331=1:40) 2 round: 5/5 thoracic twists :30 hollow body hold 10 lunge to instep 10 weighted good mornings 10 walking lunges 20

Workout Breakdown VIDEO: 200m run fence drills 2 rounds: 20 pvc good mornings 10 push ups 5 moving inch worms 10/10 strict high pulls 10/10 strict presses 5 tuck jumps

Workout Breakdown VIDEO: 2:00 foam rolling, suggestions: 2 rounds: 8 baby squats :15 bottom squat hold, into 10 bottom squat hold with thoracic rotations 10 scapular push ups, into 5

Workout Breakdown VIDEO: 10:00 continuous movement 10 pvc pass throughs 10 good mornings 10 dips 5 kang squats 20 glute bridges (:01 hold at top) 10 reverse lunges :30 bent

Workout Breakdown VIDEO WARM UP: 2:00 jumping rope 2 rounds: 10 pvc pass throughs 10 good mornings 10 lunge to instep 20 line drills -front/back -left/right 20 jumping jacks 10/10

Workout Breakdown VIDEO: 3 rounds: 6 jefferson curls w/pvc/broom 10/10 tipping birds 8/8 db/kb bent over row 10 alternating push up T 10 plank shoulder taps HOME GYM: 30:00 amrap:

Workout Breakdown VIDEO 3 rounds; 10 weighted good mornings 5 Inch worm to push up 5/5 romanian deadlift 5/5 high pull 5/5 strict press 5 burpees 1:00 calf stretch (each)