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

2-3 Sets of the following for suggested warm up:

60 Second Cardio Option

5 Spiderman Stretch/each way

5 Ball Slams

10 Glute Bridges

10 Banded Clam Shells/each way

5 Samson Stretch/each way

5 Burpees

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body/Data for Squats+ Single Leg/Core + Conditioning

A. Barbell Bench Press, 5 reps @ 75% of best 1RM x 4-5 sets, rest 60-90 seconds.

B1. Single Leg Hip Thrusts on Bench, 10 reps/each way x 4 sets, rest 60 seconds.

B2. DB Standing Arnold Press, 10-12 reps x 4 sets, rest 30 seconds.

B3. Single Arm Seated Cable Pull Downs, 12-15 reps/each arm x 4 sets, rest 30 seconds.

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C. Conditioning of the following:

3 Sets of the following:

7 Minutes @ Moderate Pace Work of:

7/5 Cal Assault Bike

6 Burpees

6 Red Ball Slams

7/5 Cal Assault Bike

6 Step-Ups/each leg

6 Push Ups

*Rest 1 Minute between sets*

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A1. DB Floor Press Knees Flexed, 12-15 reps x 4 sets, rest 30 seconds.

A2. Deadbug Any Variation, 8 reps/each way x 4 sets, rest 30 seconds.

A3. Seated Rows or Seated Lat Pull Downs, 12-15 reps x 4 sets, rest 30 seconds.

A4. DB Traditional Curls, 12-15 reps x 4 sets, rest 60 seconds.

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B. Conditioning of the following:

3 Sets of the following:

7 Minutes @ Moderate Pace Work of:

150/125 Meter Row

5 Barbell Thrusters

3 No Push Up Burpees

150/125 Meter Row

5 Kipping Pull Ups or TRX Row

3 Ball Slams or Box Jumps

*Rest 1 minute between sets•