Set	time
1	1 min

Barbell Complex

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Mobility
Horizontal Loading

UMT
Stretch – World’s Greatest Stretch

Set	Reps
1	5 s/sides

UMT
Downward Dog into Pigeon Pose

Move through this with control. Breath into the pigeon pose--your muscles will tense and fight it at first. Sink into it.

Set	Reps
1	5 s/sides

ULT
Hip Flexor / Hamstring Rock

Set	Reps
1	4 per side

Workout Blocks

Barbell Complex
Circuit x 5

Perform all exercises in a circuit fashion pick a weight that is moderate, but not too light and progress weight if needed, but keep the repetitions the same

Rest 2-3 minutes after performing a round of all movements together

LLT
RDL – Barbell

reps 5

Set	Reps
1	5
2	5
3	5
4	5
5	5

LLT
Bent Over Row – Barbell

reps 5

Set	Reps
1	5
2	5
3	5
4	5
5	5

LLT
Barbell Clean and Press

reps 5

Set	Reps
1	5
2	5
3	5
4	5
5	5

LLT
Squat – Barbell, Front Rack

reps 5

Set	Reps
1	5
2	5
3	5
4	5
5	5

LLT
Reverse Lunge – Barbell, Front Rack

reps 5

Set	Reps
1	5
2	5
3	5
4	5
5	5

Cool Down Blocks

Stretching
Horizontal Loading

UMT
Low Atomic Frog

Set	Reps
1	5

LPR
Yoga Pigeon Pose

Set	Time
1	1 min h:m:s

UMT
Stretch – Side Lying Open Book

Set	Reps
1	5 s/sides

Warm-Up Blocks

Mobility Horizontal Loading

UMT Stretch – World’s Greatest Stretch

UMT Downward Dog into Pigeon Pose

ULT Hip Flexor / Hamstring Rock

Workout Blocks

Barbell Complex Circuit x 5

LLT RDL – Barbell reps 5

LLT Bent Over Row – Barbell reps 5

LLT Barbell Clean and Press reps 5

LLT Squat – Barbell, Front Rack reps 5

LLT Reverse Lunge – Barbell, Front Rack reps 5