I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3 Minutes of the following:
Client Option Warm-Up
+
3 Sets of the following:

20 M High Knees + 10 Russian KBS + 5 Spiderman Lunges/each way + 10 Slam Balls + 5 Goblet Squats or OH Squats + 10 Shoulder Taps/each way

+

A. Lifestyle Phase

Upper Body + Upper Body ASST/Upper Body Pull+ Conditioning

A1. Standing DB Single Arm Push Press Press, 10 reps/each way x 4 sets, rest 30 seconds.

A2. KB Row, 8 reps /each wayx 4 sets, rest 30 seconds.

B1. Single Leg Walking Lunges, 8 reps/each leg x 3 sets, rest 30 seconds.

B2. DB Powell Raises, 10 reps/each arm x 3 sets, rest 60 seconds.

+

C. Conditioning of the following:

3 Sets of the following:

9 Minutes @ Moderate Pace Work of:

50 Jump Rope Singles

25 Second KB Farmer’s Hold 

15/12 Cal Row

10 Goblet Squats

5 No Push Up Burpees

*Rest 3 Minutes between sets*

+

B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

5 Close Grip Bench Press

8 Monster Band Clam Shells/each way

8 DB External Rotations/each way

8 TRX Row @ 30×1

8 Hip Rocks

8 Head Nods 

+

C. Conditioning of the following:

3 Sets of the following:

9 Minutes @ Moderate Pace Work of:

12/9 Cal Assault Bike

9 Russian KBS

6 Goblet Squats

3 Burpees

1 Box Jumps Step-Down Tall

*Rest 3 minutes between sets*

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