Heroic Warm-up

For Completion

Vertical Jump

5 x 4

Back Squat

4 x 6

Feet Elevated Push-Up

4 x 12

Single Leg Glute Bridge

4 x 12

Pull-Up

4 x 8

Sprint

3 x 20

Forward Sled Drag

3 x 20

Plank

3 x 0:30

Lying Leg Raise On Bench

3 x 15

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

Air Bike

1 x 6:00

Every 2 Minutes on the Minute for 12 Minutes: 15cal Air Bike 10 KB Swings 70/53 *Rest the remainder of the two minutes before starting again.

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

Heroic Warm-up

For Completion

Broad Jump

5 x 4

Sandbag Shouldered Clean Alternating Lunge

4 x 8

Shoulder Press

4 x 10

Single Leg Glute Bridge

4 x 12

Barbell Row

4 x 10

Belly Sprint

3 x 20

Backward Sled Drag

3 x 20

Slam Balls

5 x 10

Hanging Knee Raise

5 x 15

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

Rowing

2 x 10:00

Sandbag Bear Hug Carry

@ 200

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

Heroic Warm-up

For Completion

5 Rounds: 5-10-5 Drill Hurdle Hop to Box Jump *Rest 90 seconds between rounds. You will first set up for the 5-10-5 drill. Set up the hurdle (penalty box) and plyo box 3 yards past the end of the side of the 5-10-5 drill that you end on. Right past the hurdle set up a bench to jump over, followed by a high ploy box. You will perform the 5-10-5 drill at 85%, then immediately perform the hurdle to box jump.

Step-Ups

4 x 6

EZ Bar Curl

4 x 15

Single Leg Glute Bridge

4 x 12

DB Overhead Tricep Extension

4 x 15

Single Arm Farmer's Walk

4 x 25

Lateral Sled Drag

4 x 25

Russian Twist

3 x 20

Landmine Anti-Rotation

3 x 10

Reach Cooldown

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.