1a.) Before Class Hour
- Foam Roll: Quads/Adductors/Glutes/Hamstrings
- Adductor Rocks: 10E (Slow)
- Single Leg Extended Glute Bridge: 2 X 10E

1.) 1 Round (0:00-15:00)
- 1:00 Ride/Row (Build In Pace every :20)
- 15 Scapular Pull-Ups
- 12 Alternating Shoulder Taps in Plank
- 8 Push-Up Plus (Full ROM Push-Up w/Scapular Abduction/Flexion/Protraction at top)
- 8E Single Arm Ring Row

* Use the rest of the time to brief S.F.P, demo movement, and allow athletes to warm-up their Bench Press.

2a.) Every 4:00 for 5 Sets (15:00-35:00)
- 5 Bench Press (w/70%+ Building)
- 8E Double DB Reverse Lunge (AHAP)
- EASY Bike/Walk for remainder of interval

* See workout notes below.

* Allow 5:00 to break down barbells and prepare equipment for the work to follow.

2b.) Every 4:00 for 3 Sets (40:00-52:00)
- 8E Single Arm DB Z-Press
- 10E KB Gorilla Row
- 12E Single Leg Glute Bridge
- EASY Bike/Walk for remainder of interval

* See workout notes below.

* Allow 4:00 to put equipment away and move into adaptation.

3.) (56:00-60:00)
Minute 1: :45 Rig Assisted Calf Stretch (R)
Minute 2: :45 Rig Assisted Calf Stretch (L)
Minute 3: :45 Piriformis Stretch (R)
Minute 4: :45 Piriformis Stretch (L)

S.F.P. 2a.) Notes:
Bench Press can be increased in weight over the course of your sets. Dumbbells are held at your side for the reverse lunges. These are NOT alternating lunges. Perform ALL 8 reps on your NON-DOMINANT side first before performing your other 8 reps on your dominant side. Bike or Walk at an easy pace for the remainder of the interval.

S.F.P. 2b.) Notes:
Z-Press is performed by completing 8 reps seated on the floor starting on your non-dominant side and then switching to your dominant side. This will prevent you from excessively leaning back, causing you to engage your core to stabilize and maintain integrity of the vertical pressing motion. Take a :01 pause at the top of your reps squeezing your tricep to ensure a locked out elbow. Gorilla Rows are performed by alternating a single arm pull while the other KB is returning to its starting position. Single Leg Glute bridge can be performed on the floor, elevated on a bench, or elevated on a WB. Bike or Walk at an easy pace for the remainder of the interval.