| Exercise | Sets | Reps | Rest |
| Mobility & Activation | |||
| Knee drivers | 2 | 10ea | |
| Monk walk | 2 | 2ea | |
| Egyptians | 2 | 10ea | |
| SA Iso. scap retraction | 2 | 5×5″ea | |
| Quadruped thoracic rotation | 2 | 10ea | |
| Quadruped 90 degree hip abduction | 2 | 10ea | |
| 1000M Row- for time | |||
| Circuits | |||
| A1- Battle rope- Slams | 4 | 20 | |
| A2- High knees | 4 | 15ea | |
| A3- SB decline lying hip bridge | 4 | 15 | |
| A4- SA KB swing to row | 4 | 10ea | |
| A5- Band tall kneeling lat. Pulldown | 4 | 15 | 1′ |
| B1- Battle rope- Jumping jacks | 4 | 10 | |
| B2- Hop-ups | 4 | 15 | |
| B3- Full KB raise | 4 | 10 | |
| B4- TRX SL squat | 4 | 10ea | |
| B5- Band chest flies | 4 | 15 | 1′ |
| C1- Spiderman plank | 3 | 10ea | |
| C2- Penguins | 3 | 15ea | |
| C3- Plank w/ finger tap | 3 | 10ea | 1′ |
Coaches Notes:
Monk walk- 1)start in high plank with one foot between your hands(runner’s lunge)
2) stand up, while still keeping your legs apart, lunge to other leg (without moving feet)
3) then return to runner’s lunge on the leg you started with
4) move foot that is between hands back to where your other foot is (you should be in a ‘high plank’
5) do 1 push-up
6) bring your other foot forward and repeat this sequence. Perform 2 reps with each leg, alternating the “lead” leg.
Single arm (SA) iso. scap retraction
1) “Pack” one of your shoulders (pull shoulder down and back, and squeeze that same lat.)
2) Perform 5 reps, each lasting 5 seconds– hold and squeeze lat for 5 seconds, then release for a brief moment before your second rep, etc. (you can use your free hand to poke the working lat to make sure it is working. If the lat isn’t activated, keep poking to build the mind muscle connection)
3) Repeat on other side. This equals 1 set.