• 1 min General Movement: jog, jumping jacks, jump rope, bike or row

• 10 Bootstrappers

• 5 Inchworms

• 1 min General Movement

• 10 Walking Lunge Stretch (5 per side)

• 10 Scorpion Stretch (5 per side)

• 1 min General Movement

• 20 Leg Swings (10 per leg)

• 10 Wide Leg Forward Fold & Overhead Reach

• 5 Toe Touches

• 5 Slow Bootstrappers

• 5 Inchworm (Choose Variation)

• 10 Alternating Spiderman Lunge + Twist + Reach

(7-11 Min)

3 Rounds:

• 20 Arm Circles (10 Forward / 10 Back)

• 20 Mountain Climbers

• 10 Bootstrappers

• 20 High Knees (in place)

• 10 Sit Ups OR 30-sec Dead Bugs

• 10 Spiderman Lunges w/Reach (5 per side)

(8-12 Min)

3 Rounds

• 15 Jumping Jacks

• 10 Scarecrow Presses

• 5 Burpees

• 10 Pass Throughs

• 5 Pause Braced Squats

(9-13 Min)

3 Rounds:

• 10 Toe Touches

• 30 Line Hops/Skips

• 10 Alternating Lunges

• 30 Butt Kickers (in place)

• 10 Air Squats

• 30-sec per side Samson Lunge + ½ Split

(3-5 Min)

1-2 Rounds:

• 30-sec Dead Bugs

• 15-sec Active Bar Hang

• 10 Scap Pull-Ups

• 10 Supermans

• 5 Kip Swings

(3-5 Min)

1-2 Rounds:

• 15-sec Hollow Plank

• 10 Scap Push-Ups

• 5 Push Up + Down Dog Taps

• 10 Bear Crawl, 5F+5B

• 30-sec Dynamic Bird Dog, R+L

(4-7 Min)

1-2 Rounds:

• 30-sec Shin Box Flow

• 10 Alternating Lunges

• 30-sec Elbow Drop Lunge, R+L

• 10 Narrow Stance Squats

• 30-sec Airplane Hold, R+L

• 1 min General Movement: jog, jumping jacks, jump rope, bike or row

• 10 Bootstrappers

• 5 Inchworms

• 10 Alternating Spiderman + Twist

• 1 min General Movement: jog, jumping jacks, jump rope, bike or row

With Empty Barbell:

• 5 Slow RDLs

• 5 Slow Deadlifts

• 5 Kang Squats

• 5 Back Squats

• 10 Alternating Elbow Raises

• 5 Strict Press

• 5 Push Press

• 5 Push Jerk

• 5 Front Squats

(10-12 Minutes)

2 Rounds:

• 1 min General Movement: jog, jumping jacks, jump rope, bike or row

• 10 Alternating Scorpion Stretch (5 per side)

• 10 Alternating Samson Lunge with Side Bend (5 per side)

• 30s per side Tricep Stretch

• 1 min General Movement: jog, jumping jacks, jump rope, bike or row

With Empty Bar:

• 10 Bent Over Rows

• 10 Alternating Elbow Rotations (5 per side)

• 5-10 Strict Press

• 5-10 Push Press

• 5 Push Jerk

2 Rounds:

• 1 min General Movement: jog, jumping jacks, jump rope, bike or row

• 10 Bootstrappers

• 10 Alternating Samson Lunges with Side Bend

• 10 Air Squats

• 1 min General Movement: jog, jumping jacks, jump rope, bike or row

With Empty Barbell:

• 5 RDLs

• 5 Kang Squats

• 5 Back Squats

• 5 RDL

• 5 Deadlift

• 5 Hang Muscle Clean

• 5 Shoulder Press

• 5 Good Mornings

• 5 Back Squats

• 5 Elbow Raises

• 5 Push Press

• 5 Front Squats

7 reps of each

• Snatch Grip RDLs

• Snatch Pull

• Hang Muscle Snatch

• Behind the Neck Push Press

• Overhead Squat

3 reps of each (Power or Squat)

• High Hang Snatch

• Low Hang Snatch

• Full Snatch (from mid-shin/floor)

7 Reps of each:

• Romanian Deadlifts

• Clean Pulls

• Hang Muscle Clean

• Front Squat

• Push Press

• Back Rack Elbow Rotations

3 reps of each* (Power or Squat)

• High Hang Clean

• Low Hang Clean

• Full Clean (from mid-shin/floor)

*if there are jerks in the workout, complete 2-3 push or split jerks after each clean variation

• 10 Bootstrappers

• 30 Second - Squat Hold

• 5/side Spiderman Lunge + Twist + Reach

• 30 Second Back Squat Hold

• 5 Kang Squats

• 10 Back Squat
  

  * If you are doing heavier weight in your workout, make sure to take 2-3 warm up sets building up to that working weight.

• 5 Reps Deadlift

• 3 Reps High Hang Shrug

• 3 Reps Above Knee Shrug

• 3 Reps Mid Shin Shrug

• 3 Reps High Hang Muscle Clean

• 3 Reps Above Knee Muscle Clean

• 3 Reps Mid Shin Muscle Clean

• 5 Reps Front Squats

• 3 Reps High Hang Squat Cleans

• 3 Reps Above Knee Squat Cleans

• 3 Reps Mid Shin Squat Cleans

(8-10 Min)

• 1 min Sandbag Shuffle

• 10 Bootstrappers

• 10 Alternating Spiderman Lunges (5 per side)

• 1 min Sandbag Toe Taps

• 10 Scorpion Stretch

• 15 Air Squats

• 1 min Sandbag Hop Overs

• 10 Sandbag RDL + Bent Over Rows

• 10 Sandbag Ground to Overhead

(7-10 Min)

• 1 min Burden Carry/March

• 10 Bootstrappers

• 10 Alternating Spiderman Lunges (5 per side)

• 20 Arm Circles (10 Forward/10 Backward)

• 30 Sec Sandbag Toe Taps

• 15 Air Squats

• 10 Sumo Deadlifts

• 30 Sec Sandbag Hop Overs

• 10 Bear Hug Squats

• 10 Alternating Front Rack Lunges (5 per side)

(7-10 Min)

• 1 Min General Movement

• (Burden Carry, Toe Taps, Shuffle)

• 20 Leg Swings (10 per leg)

• 20 Arm Circles (10 forward / 10 back)

• 10 Scorpion Stretch (5 per side)

• 1 Min General Movement

• (Burden Carry, Toe Taps, Shuffle)

• 10 Bent Over Rows

• 10 Floor Press

• 10 Alternating Hang to Shoulder to Press (5 per side)

Then ---

• 1 slow practice round of workout OR 5-10 reps of each movement in the workout

(8-10 Min)

• 30 Skip Overs

• 30 Second Goblet Squat Hold

• 10 Bootstrappers

• 5 Left/ 5 Right Single Arm Deadlift

• 5 Left/ 5 Right Kneeling Single Arm Press

• 5 Standing Roll Ups

• 3 Clockwise / 3 CCW Halos

• 5 Goblet Good Mornings

• 10 Goblet Squats

• 15 Eye Level Dumbbell Swing

8-10 Min)

2 Rounds:

• 30 Skip Overs

• 10 Bootstrappers

• 10 Goblet Good Mornings

• 10 Goblet Squats

• 5 Left / 5 Right Single Arm Deadlifts

(~7 Min)

• 3 x 10 seconds per side - Scorpion Stretch

• 5 Slow Single Dumbbell Curl & Press (Squeeze the DB!)

• 3 Clockwise/3 CCW Halos

• 5 Slow Seated Single DB Shoulder Press (Squeeze the DB!)

• 10 Hand Release Seated Twists

• 10 Seated Tricep Extensions

• 5 Left / 5 Right Single Arm Floor Press

• 5 Left / 5 Right Single Arm Bent Over Row

• 5 Slow Standing Roll Up (Squeeze the DB!)

• 60 Sec - Bootstrappers

• 10 Air Squats

• 60 Sec - Squat Hold

Then with lighter dumbbells

• 5 Goblet Squats

• 10 Deadlifts

• 5 Jump & Land

• 5 Hang Power Cleans

• 5 Power Cleans

• 5 Hang Squat Cleans

• 5 Squat Cleans

• Jog 200m

• 10 Samson Lunge + ½ Split

• 50ft Karaokes

• 50ft Heel Walk

• 50ft High Skips

• 50ft Butt Kickers

• 50ft High Knees

• Run 200m-400m

(7 minutes)

• 1 Minute Easy

• 30s Comfortable

• 20s/side Spiderman Twist and Reach

• 20s/side Calf Stretch

• 20s/side Knee to Chest

• 1 Minute Alternating Scorpion

• 1 Minute Comfortable

• 30s Moderate

• 30s Hard

(7 minutes)

• 1 Minute Easy

• 30s Squat Hold

• 30s Bootstrappers

• 30s Alternating Toe Touches

• 20s/side Calf Stretch

• 1 Minute Comfortable

• 30s Easy

• 1 Minute Moderate

• 30s Comfortable

• 30s Hard

(7 minutes)

• 1 Minute Easy

• 30s Comfortable

• 20s/side Spiderman Twist and Reach

• 20s/side Calf Stretch

• 30s/side Knee to Chest

• 30s Standing Chest Openers

• 1 Minute Comfortable

• 30s Moderate

• 30s Hard

• 1 Minute Bootstrappers

• 1 Minute Calf Stretch (L)

• 1 Minute Calf Stretch (R)

• 1 Minute Russian Kettlebell Swings

• 15 Reps Jumping Air Squats

• 5 Reps Box Jumps

• 1 Minute Heel Sit

• 30 Second Lunge Hold (L & R)

• 30 Second Samson Lunge (L & R)

• 30 Second Pigeon Glute Stretch (L & R)

• 10 Bootstrap Squats

• 1 Minute Assisted Squat Hold

• 10 Counter Balance Squats

• 30 Second Counter Balance Squat Hold (Push Knees Out)

3 Sets Unbroken

• 5 Deadlift

• 5 Hang Clean (R)

• 5 Hang Clean (L)

• 5 Single Arm Shoulder Press (L)

• 5 Single Arm Shoulder Press (R)

• 5 Goblet Squat

• 5 Eye Level Swing

• 5 Overhead Swing

3 Rounds:

• 10 Second Active Hang

• 5 Slow Scap Pull Ups

• 5 Slow Wall Angels

• 10 Second Hollow Body

• 10 Second Superman Hold

• 10 Slow, Light Dumbbell Bent Over Rows

3 Rounds

• 10s Active Hang

• 5 Slow Scap Pull Ups

• 10s Hollow Body

• 10s Superman Hold

• 10s Scorpion Stretch Left

• 10s Scorpion Stretch Right

• 5 Kip Swings

2 - 3 Rounds:

• 10 Arm Circles, forward and backward

• 10 Forward and Backward Leg Swings, each

• 10 Side to Side Leg Swings, each

• 10 Scap Pull Ups w/ 1-count hold at top

• 30 seconds Forward Fold

• 30 seconds Wall Shoulder Stretch

• 10 Arm circles forward

• 10 Arm circles backward

• 30 Seconds Tabletop Wrist Stretch

• 5 Modified Inchworm + Scorpion stretch

• 10 Alternating Single Leg Tucks

• 10 Plank Shifts

• 10 Knee Circles (5 Left/5 Right)

• 10 Bootstrappers

• 10 Dynamic Low Lunge + 1/2 Split (5 Left/5 Right)

• 5 Inchworm + Scorpion (Each side is 1 rep)

• 5 Slow Unweighted Good Mornings

• 30s Goblet Squat Hold

• 10 Side to Side Straddle (5/side)

• 10 Shinbox Flow to Step Through (5/side)

Make sure you do a few reps of each movement that you'll be doing in the session for the day.

• 10 Scapular Push Ups

• 5 Inchworm + Scorpion (Each side is 1 rep)

• 5 Super Knee Push Ups

• 10 Scapular Pull Ups or Ring Rows

• 10 Shinbox Flow to Step Through (5 per side)

• 5 Reverse Inchworms

• 10 Unweighted Windmills (5 Left/5 Right)

Make sure you do a few reps of each movement that you'll be doing in the session for the day.

• 10 Alternating Scorpion Stretch (5/side)

• 10 Standing Chest Openers

• 10 Slow Empty Bar Bench Press

• 10 Light Bench Press

2-3 Rounds

• 10 Dead Bugs

• 7 Elbow Plank Leg Lifts, R+L

• 10 Alternating Floor Sweeps

• 7 Bootstrappers

• 30 Seconds of Samson Lunge, R+L

• 10 Glute Bridges

• 7 Single Leg Glute Bridges, R+L

• 10 Empty Bar RDLs

• 1-2 Min diaphragmatic breathing

Create and maintain intra-abdominal pressure

• 10-20 (each side) Extensions of Functional Progression #1

• 5-10 (each side) Rolling transition to Functional Progression #2

• 10-20 Functional Progression #2

• 10-20 Shin Box Flow

• 10 Step through to lunge

• 10-20 (each side) Extensions of Functional Progression #3

• 2-4 20 Sec sets of Functional Progression #4

• 10-20 Bear Crawl forward and backward

• 10 Bear to Tripod

• 10-20 Air squats