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Warm up & Movement Guide
Option 1
SL Airplane Hinge: https://youtu.be/GEWobyNjHak
SL Wall Bridge: https://youtu.be/p4K1DDvCoXs
Khang Squat w/Toe Grab: https://youtu.be/q1blMTYy0F0
PVC OH Squat: https://youtu.be/UdXntUC82Qk
Option 2
90-90 to Lunge: https://youtu.be/3lELFbNHZMQ
KB SA OH Farmer's Carry: https://youtu.be/oJ5mLpD-418
Glute Hamstring Walkouts: https://youtu.be/EbOE-ATUND4
Front Step Downs: https://youtu.be/JVbm4eBLXMw
Option 3
Band SA Pulloffs: https://youtu.be/1xDHfFKLkoE
Glute Hamstring Walk offs: https://youtu.be/g5qevRtddt0
Band Offset Glute Bridge: https://youtu.be/4RuxhVJ4-pg
Band Kneeling Pull Aparts: https://youtu.be/PX-FEWw8fV0
Option 4
Skater TKE: https://youtu.be/4RuxhVJ4-pg
Bilateral Bound: https://youtu.be/PX-FEWw8fV0
SL Hop: https://youtu.be/vSeUEjc6aT4
Lateral Skip: https://youtu.be/bb2NOFcjmxE
SL Bound: https://youtu.be/fCmObGj4nQA
Day 1
Block 1
Landmine Punch Press: https://youtu.be/iFCH_ucySBg
Band Lateral Raise: https://youtu.be/mZs0Dn1eu_U
Block 2
DB SA Incline Press: https://youtu.be/Rmgz98LEfaw
Block 3
DB SA Hammer Rows: https://youtu.be/HImTKV0V8ec
Banded Face Pulls: https://youtu.be/Wq-Td9UXRK8
Sled Row: https://youtu.be/MLGT0Uf5zS4
Day 2
Timed Blocks
LM Kickstand RDL: https://youtu.be/JZ1VzZtTfvg
Band Adductor Squeeze: https://youtu.be/7scYf3mBp-4
Reverse Crawl: https://youtu.be/ISt0378_2jI
Glute Hamstring Walkouts: https://youtu.be/CJHyIp0dK7o
Conditioning Circuit
LM Messier Lunge: https://youtu.be/AztG-8DgkZ8
TRX Inverted Row: https://youtu.be/utTuYn6ncGE
Rower 20 min
Sled tow @BW https://youtube.com/shorts/w236Cw-dGEg?feature=share
Day 3
Block 1
HEX Bar DL: https://youtu.be/1jC_nqcSCp8
MB Atlas Carry: https://youtu.be/65YEIeE_nxQ
Block 2
DB Goblet Sumo Squat: https://youtu.be/ZcET6yFKqyg
LM SA BO Row: https://youtu.be/4GWSp2ITwsI
DB RFE SS: https://youtu.be/cjEPwnuUynA
Cable SA Row from Split: https://youtu.be/BkvEarExwRE
Block 3
DB GOB RFE SS: https://youtu.be/onnrHo6NnF8
Lateral Sled Drag: https://youtu.be/krqjrlbV1Ko
Day 4
Timed Blocks
LandMine Lift Off and Bend: https://youtu.be/XXAmLeBgaWM
Band RFE Rotations: https://youtu.be/oXIrF9l0F9k
KB SA Farmers Carry: https://youtu.be/H2ahVpKNsGg
KB Adductor Hinge: https://youtu.be/IvLDcGkR9WU
Conditioning Circuit
LM Goblet Skater Squat: https://youtu.be/n8t2pmBeZk4
Cable SA Row to Punch: https://youtu.be/m7GQlOQriIk
Stationary Bike: 20min
Sled Push @BW: https://youtu.be/GYAQ8dMSuqk
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