I.Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes

Coach Suggested Warm-Up for Open Gym.. Please add warm up in on FRONT BOARD

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

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

A1. Standing Single Arm Cable Row, 10 reps/each way x 4 sets, rest 30 seconds.

A2. Standing Single Arm DB Strict Press, 10 reps /each way x 4 sets, rest 30 seconds.

B1. Single Leg Split Stance Weighted, 8 reps/each leg x 3 sets, rest 30 seconds.

B2. DB External Rotations(Standing or Seated), 10 reps/each arm x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

25 Minutes on the Clock of the following:

10 DB Push Press

10/8 Cal Row

30 Jump Rope Singles

10/8 Cal Row

10 KB Row/each way

30 Second Plank Hold

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Barbell Strict Press, 2 reps x 4 sets, rest 60-90 seconds between sets.

*Coach Notes for Board: 1RM Data: 11/26/24 + 75-80% of 1RM*

B1. KB Row, 10 reps/each arm x 4 sets, rest 45 seconds

B2. DB Tate Press or Tricep Push Downs, 10 reps x 4 sets, rest 45 seconds.

B3. Pallof Press with Rotation, 6 reps/each way x 4 sets, rest 45 seconds.

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C. Conditioning of the following:

25 Minutes on the Clock of the following:

40 Jump Rope Singles(20 Double Unders)

20 Meter KB Farmers Walk

8/6 Cal Assault Bike

4 DB Snatch/each way

40 Jump Rope Singles(20 Double Unders)

20 Walking Lunges(10/each way)

10 Push Ups or 5 HSPU

5 DB Renegade Rows/each way