Half-Kneel Halo w/RNT + Pressout _{x 8 Reps Each Direction/Each Leg}

Spiderman Lunge with Rotation _{x 8 Reps Each Side}

Wall Half-Kneel Rotation _{x 5 Reps Each Side}

J Dog _{x 8 Reps Each Side Holding Extension for 3 sec.}

^{[ Optional Add-on Movements ]}

 Deadbug w/Pallof Press _{x 6-10 Reps Each Side}

Lateral Band Walk _{x 15 Reps Each Side}

A1) Split Squat Jump _{x 5 Reps Each Side - Rest 30s between sides
[ Rest 60s between A1 and A2 ]}

A2) Countermovement Jump  _{x 8 Reps}

A1) Reverse Lunge with Load
_{Weeks 1-2 x 8-10 Reps Each Side w/ 3 RIR   
Weeks 3-4 x 4-6 Reps Each Side w/ 2 RIR}

A2) Pull-Up
_{Weeks 1-2 x AMRAP
Weeks 3-4 x AMRAP}

A3) Goblet Squat with Pressout 
_{Weeks 1-2 x 6-8 Reps 
Weeks 3-4 x 8-10 Reps}

B1) Lateral Box Step-up with Load
_{Weeks 1-2 x 8-10 Reps Each Side w/ 2 RIR    
Weeks 3-4 x 4-6 Reps Each Side w/ 2 RIR}

B2) Single Arm Ring Row
_{Weeks 1-2 x 8 Reps Each Side
Weeks 3-4 x 10 Reps Each Side}

_{(P) Single Arm Cable Row
Weeks 1-2 x 8 Reps Each Side
Weeks 3-4 x 10 Reps Each Side}

B3) Hinged Band Pressout
_{Weeks 1-2 x 8 Reps 
Weeks 3-4 x 10 Reps}

^{[ Add C Starting Week Two ]}

C1) TGU Level 3
_{Weeks 1-2 x 6 Reps Each Side 
Weeks 3-4 x 8 Reps Each Side}

C2) Single Rack Carry
_{Weeks 1-2 x < :30 sec. Hold
Weeks 3-4 x :45-:60 sec. Hold}

C3) High Tension Band Pressout
_{Weeks 1-2 x 6 Reps 
Weeks 3-4 x 8-10 Reps}

90/90 Breathing _{x 3 Sets of 3 Breaths}

Foam Rolling

Lats _{x :30 Seconds Each Side}

Glutes _{x :30Seconds Each Side}

Calves _{x :30 Seconds Each Side}