PREHAB/WARM UP Start a clock for 8 minutes and work through: 1 minute steady Assault Bike 10 Plank to Push ups 10 Dumbbell Chest Flyes...

PREHAB/WARM UP 8 Air Squats 10 Kettle Bell Swings 16 Kettle Bell Bottoms up Shoulder Press (8 each arm) STRENGTH Back Squats - 4 sets of...

PREHAB/WARM UP 750m Row Then, 3 sets of: 8 Cossack Squats 8 Good Mornings (empty bar) 8 Scapular Pull ups STRENGTH Deadlifts - 4 sets of...

PREHAB/WARM UP 3 rounds of: 8 Push ups 5 Pass Throughs 200m Row *first 4 weeks of this strength cycle finished guys, during the next 4...

PREHAB/WARM UP Go as far as you can in 8 minutes: 2 calorie row 2 Kettle Bell Deadlift - guys 24kg/girls 16kg 2 Dumbbell Front Raise -...

PREHAB/WARM UP 500m Fast Walk/Run 2 minute Foam Roll on Quads 3 sets of: 5 Slow (Deep) Squats 8 Scapular Pull ups STRENGTH Back Squats -...

PREHAB/WARM UP 3 rounds of: 8 Push ups 5 Pass Throughs 200m Row STRENGTH Bench Press - 4 sets of 6 @ less than or equal to 70% of your...

PREHAB/WARM UP 3 rounds of: Bike 400m 8 Behind the head Shoulder Press (empty bar) 10 Banded pass throughs STRENGTH Back Squat 4 sets of...

PREHAB/WARM UP 3 rounds of: 10-15 Scap Pull ups :30 second Deep Squat Hold 10 Staggered Stance Good Morning STRENGTH Deadlifts 4 sets of...

PREHAB/WARM UP Start a clock for 7 minutes and do as many sets as you can of: :30 seconds Bike @90RPM 8 Chest Flyes (light) 10 Banded...

PREHAB 3 sets of: 8 Romanian Deadlifts (light) 8 Banded pass through Then, 2 minutes lacrosse ball Glute smash (each side) STRENGTH...

PREHAB 3 rounds of: 300m Assault Bike 10 Banded Squats 10 Scap Pull ups STRENGTH Back Squats - 4 sets of 6-10 reps at less than or equal...

PREHAB 2 rounds of: 3 Wall Climbers :30 sec Pec stretch (R) :30 sec Pec stretch (L) :30 sec Tricep stretch (R) :30 sec Tricep stretch (L)...

PREHAB 3 rounds of: 200m Walk/Run (on Treadmill) 10 Monster Walks (each way) 10 Banded behind the head press' STRENGTH Back Squats 4 sets...

PREHAB 3 rounds of: :60 Bike at or above 90rpm (NOT ASSAULT BIKE) 10 Romanian Deadlifts (light) 5 Wall Roll Downs STRENGTH 4 sets of 6-10...

PREHAB 3 rounds of: 5 - Plank to Downward Dog (hold 2-3 seconds at each end) 10 Wall Angels 45 second Throacic Opener on Foam Roller...

PREHAB 2 rounds of: 10 Good Mornings (Use an empty bar or stick if needed) 10 Banded External Rotations 6 Single Arm Bottom up Kettle...

PREHAB 3 sets of: 10 Monster Walks (each way) 10 second single arm hang (L) 6 Ring Rows 10 second single arm hang (R) STRENGTH Back Squat...

PREHAB 2 rounds of: 6 Plank to press 15 Banded Pull aparts 10 PVC Pass throughs STRENGTH This is your re-test, bring your A-Game and get...

PREHAB 2 sets of: 12 Banded Squats 12 External External Rotations (L) 12 Banded External Rotations (R) 8 PVC Pass throughs STRENGTH Back...