Warmup 8 Block A Single-Leg BB Hang Snatch Quadruped Plank with Arm Reach Toe Touch Progression Block B BB Romanian Deadlift DB Single Arm Bench Press Spiderman w/ T-Spine Rotation Block C DB Split Squat KB Single Arm Bent Row KB Single Arm Rack Carry Block D DB Bent Over Reverse Fly DB Zottman Curl…

Warmup 7 Block A KB Swing 3×16 / 3×20 / 3×24 / 3×20 Ab Wheel Rollout 3×8 / 3×10 / 3×12 / 3×14 Active Leg Lowering 3x5e Block B Back Squat 8-8-6-6 / 5×5 / 4-4-4-3-3 / 1RM Chin Up 3xMax Shoulder External Rotation with Band 3x30s/e Block C 2-KB Single Leg Deadlift 3×8 /…

Warmup 1 Block A Medicine Ball Wall Ball 2-3×8 / 2-3×10 / 3×12 / 3×10 Dead Bug 2-3x5e Band Assisted Straight Leg Stretch 2-3x30s/e Block B DB Sumo Deadlift 2-3×8 / 2-3×10 / 3×12 / 3×10 DB Back Supported OH Press 2-3×8 / 2-3×10 / 3×12 / 3×10 DB Seated External Internal Rotation 2-3×8 / 2-3×10…

Warmup 1 Block A Rope Alternating Wave 2-3x15s / 2-3x20s / 3x25s / 3x30s Bird Dog Elevated 2-3x8e / 2-3x10e / 3x12e / 3x10e Toe Touch Progression 3x5e Block B TRX Deloaded Squat 2-3x8e / 2-3x10e / 3x12e / 3x10e TRX 60 Degree Row 2-3x8e / 2-3x10e / 3x12e / 3x10e TRX Lat Stretch 3x30s…

Warmup 2 KB Swing 3×16Waiter Carry 3x20s or 20 yards/eHalf Get-Up 3x3e BB Deadlift 3×8BB Bench Press 3×8Brettzel 2.0 with Side Bend 3x30s/e KB Front Rack Reverse Lunge 3x8eDB Single-Arm Row 3x8eAb Wheel Rollout 3×8 Band or Cable Underhand Grip Lat Pulldown 3×15DB Zottman Curl 3×15 Single-Leg Hip Raise 3x8eTRX Hamstring Curl 3×8 Jump Rope…

Warmup 1 Single-Leg Explosive Jumps 3x8eClock Plank 3x20s3-way Band Hamstrings Stretch 3x10s/e DB Goblet Split Squat 3x8eChin Up 3xMaxLat Stretch in Rack 3x30s/e Single-Leg Straight-Leg Deadlift 3x8eKB Bottoms Up Single Arm Press 3x8eSuitcase Carry 3x20y/e Bosu Ball Push-up 3×8Tricep Pushdown 3×15 Leg Press/Goblet Squat 3×15Walking Lunges 3x15e Cardio Finisher

Warmup 1 Block A MB Wall Ball 3×8 / 3×10 / 3×12 / 3×10 Bird Dog 3×5 Side Lying T-Spine Rotation 3×3 Block B DB Sumo Deadlift 3×8 / 3×10 / 3×12 / 3×10 KB Bottoms-Up Half-Kneeling Single-Arm Press 3×8 / 3×10 / 3×12 / 3×10 KB Squat Hold Hold 3x15s / 3x20s / 3x25s…

Warmup 1 Block A MB Slam 3×8 / 3×10 / 3×12 / 3×8 Low Plank 3x15s / 3x20s / 3x25s / 3x30s Toe Touch Progression 3×3 Block B DB Box Goblet Squat 3×8 / 3×10 / 3×12 / 3×8 Reverse Grip Lat Pulldown 3×15 / 3×20 / 3×12 / 3×10 Band Horizontal Pull-Aparts 3×8 / 3×10…

Warmup 5 Workout Block A A1 KB Single-Arm Straight Clean 3×6-10e A2 Plank Row 3×8-10e A3 Tactical Frog Stretch 3×15-30s/e Block B B1 DB Goblet Squat 3×6-10 B2 Negative Lowering Pull-Up 3×3-6x10s (do 3-6 reps lowering for up to 10s per rep) B3 Band OH w/ External Rotation Bias 3×15-30s/e Block C C1 Double KB…