Warmup x ( 2 rounds) 

10 x Hip hinge 

10 x TRX Squat row 

10 x TRX Fwd lunges Hip flexor stretch 

10 x Golfer Rotation L+R 

20’’ Plank on the floor 

20” Bridge on the floor

All Mid length

Hip flexor stretch (ML) 

Chest stretch (ML) 

Hamstring stretch (ML) 

Quads stretch (ML) 

ML : Mid Length

Full body strength ( 2 – 3 rounds)

10 x Low row (SL)

12 x crossing balance lunge L (ML)

30’’ Side plank L (MC)

12 x crossing balance lunge R (ML)

30’’ Side plank R (MC)

12 x Hamstring curl (MC)

10 x Chest press (FL)

30’’ plank elbow

RUN * 6 ROUNDS: * Run 400m / Rest 2:00

SL : Short Length ML : Mid Length FL : Full Length MC : Mid Calf

Full Body Strength ( 2 – 3 rounds) 

8 x Biceps curl (ML) 

8 x Squat Y-Fly (ML) 

8 x Hip hinge (FL) 

12 x Sprinter Start Sq Jump (FL) 

12x Hip bridge (MC) 

10 x crunch (MC) 

RUN * 6 ROUNDS: * Run 2:00 / Rest 1:00 

SL : Short Length ML : Mid Length FL : Full Length MC : Mid Calf

Full Body Strength ( 2 – 3 rounds) 

8 x Sq power pull R&L. (ML) 

12 x Triceps press (FL) 

10 x lunge L. (MC) 

8 x Side plank crunch L. (MC) 

10 x lunge R (MC) 

8 x Side plank crunch R (MC) 

12 x Hamstring runner (24 singles). (MC) 

12x Mountain climber (24 singles) (MC) 

*CARDIO – 8 ROUNDS: *Sprint : 30s / Rest :20s 

SL : Short Length ML : Mid Length FL : Full Length MC : Mid Calf

Full Body Strength ( 2 – 3 rounds) 

8 x Y-Fly (ML) 

12 x Cycle Lunges (24 in total ) (ML) 

8 x Hip Hinge to Chest Press (FL) 

8 x Seated Biceps Curl (MC) 

8+8 Single Leg Bridge R&L (MC) 

12 x TRX Pike (MC) 

*CARDIO – 10 ROUNDS: * Sprint :30 / Rest :30 

SL : Short Length ML : Mid Length FL : Full Length MC : Mid Calf

Full Body Strength ( 2 – 3 rounds) 

6x Crossing Lunges to Pistol Left. (ML) 

8x OA Row L (SL) 

6x Crossing Lunges to Pistol Right (ML) 

8x OA Row R (SL) 10x Clock Press Alternated (FL) 

8x Superman Plank (FL) 

10+10 Side Plank Crunch R&L (MC) 

10x Inverted Row (MC) 

CARDIO * 2 or 3 ROUNDS / 2min rest between rounds 30s on, 30s rest 30s on, 25s rest 30s on, 20s rest 30s on, 15s rest 30s on, 10s rest 30s on, 5s rest 30s on, rest! 

SL : Short Length ML : Mid Length FL : Full Length MC : Mid Calf

Full Body Strength ( 2 – 3 rounds) 

8x OH Squat Wall Slide (ML) 

5x Y Fly to biceps curl to low row (ML) 

10+10 Sprinter start (FL) 

8x Hip bridge + touch (MC) 

30’’ Seesaw plank (MC) 

10x Atomic push-up or crunch (MC) 

CARDIO * 5 rounds 3:00 on / 3:00 rest * Work for max distance on each interval and try to remain consistent. 

SL : Short Length ML : Mid Length FL : Full Length MC : Mid Calf

Full Body Strength ( 2 – 3 rounds) 

8x Lunges L (MC) 8x Lunges R (MC) 

5x Burpees L (MC) 

5x Burpees R (MC) 

8x push-up (MC) 

8x Power pull L (ML) 

8x Power pull R. (ML) 

8x Hamstring curl to hip press (MC) 

10x crunch (MC) 

* 5 ROUNDS: * RUN : 800m / Rest :90s Holding fastest possible pace without slowing more than 5s per fastest 800 

SL : Short Length ML : Mid Length FL : Full Length MC : Mid Calf

Full Body Strength ( 2 – 3 rounds) 

10x Low row (SL) 

10+10 pistol (ML) 

12x Skaters 

5x inverted row to curl (extra-short) 

8x triceps pull-over (FL) 

8x pike (MC) 

*CARDIO : *RUN: 2 X 12 minutes * Recover 2 min between each interval. 

SL : Short Length ML : Mid Length FL : Full Length MC : Mid Calf