LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Boscarino Fitness - 4Q Dynamic Warm-Up

Pigeon Squat to Cobra 1 x

Set	reps
1

World’s Greatest Stretch 1 x

Set	reps
1

DB Toe Sweeps 1 x

Set	reps
1

DB Multi-planar Lunge with Reaches 1 x

Set	reps
1

Boscarino Fitness - Dead Strength Block

Boscarino Fitness – MB Deadlift 1 x 8

Set	reps	load	Tempo	Rest
1	8	light	controlled	60s

Boscarino Fitness – MB Kneeling OH Deadlift w/ Rotation 1 x 8

Set	reps	load	Tempo	Rest
1	8	light	controlled	60s

Boscarino Fitness – Anterior Lunge w/ MB Deadlift to Chest 1 x 8

Set	reps	load	Tempo	Rest
1	8	light	controlled	60s

Boscarino Fitness – Lateral Lunge w/ MB Deadlift to Rotational OH Lift 1 x 8

Set	reps	load	Tempo	Rest
1	8	light	controlled	60s

Boscarino Fitness – Agile Strength Block

Boscarino Fitness – MB Swings 2 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	60s
2	20	light	controlled	60s

Boscarino Fitness – Sun Salutation 2 x 3

Set	reps	Tempo	Rest
1	3	controlled	60s
2	3	controlled	60s

Boscarino Fitness - Relative Strength Block

Boscarino Fitness – Animal Flow Under Switch 2 x 20

Set	reps	Tempo	Rest
1	20	controlled	30s
2	20	controlled	30s

Boscarino Fitness – Overhand Loaded Pull Up 2 x Max

Set	reps	Tempo	Rest
1	Max	controlled	60s
2	Max	controlled	60s

Boscarino Fitness-Movement Based Strength

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Boscarino Fitness - 4Q Dynamic Warm-Up
Horizontal Loading

ULT
Pigeon Squat to Cobra

Set	Reps
1

UMT
World’s Greatest Stretch

Set	Reps
1

LLT
DB Toe Sweeps

Set	Reps
1

LMT
DB Multi-planar Lunge with Reaches

Set	Reps
1

Workout Blocks

Boscarino Fitness - Dead Strength Block
Horizontal Loading

LLT
Boscarino Fitness – MB Deadlift

Set	Reps	Load	Tempo	Rest
1	8	Light	Controlled	60s (h:m:s)

LMT
Boscarino Fitness – MB Kneeling OH Deadlift w/ Rotation

Set	Reps	Load	Tempo	Rest
1	8	Light	Controlled	60s (h:m:s)

LLT
Boscarino Fitness – Anterior Lunge w/ MB Deadlift to Chest

Set	Reps	Load	Tempo	Rest
1	8	Light	Controlled	60s (h:m:s)

LMT
Boscarino Fitness – Lateral Lunge w/ MB Deadlift to Rotational OH Lift

Set	Reps	Load	Tempo	Rest
1	8	Light	Controlled	60s (h:m:s)

Boscarino Fitness – Agile Strength Block
Superset x 2

LLT
Boscarino Fitness – MB Swings

reps 20

load light

Tempo controlled

Rest 60s

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	60s (h:m:s)
2	20	Light	Controlled	60s (h:m:s)

ULT
Boscarino Fitness – Sun Salutation

reps 3

Tempo controlled

Rest 60s

Set	Reps	Tempo	Rest
1	3	Controlled	60s (h:m:s)
2	3	Controlled	60s (h:m:s)

Boscarino Fitness - Relative Strength Block
Superset x 2

UMT
Boscarino Fitness – Animal Flow Under Switch

reps 20

Tempo controlled

Rest 30s

Set	Reps	Tempo	Rest
1	20	Controlled	30s (h:m:s)
2	20	Controlled	30s (h:m:s)

LLT
Boscarino Fitness – Overhand Loaded Pull Up

reps Max

Tempo controlled

Rest 60s

Set	Reps	Tempo	Rest
1	Max	Controlled	60s (h:m:s)
2	Max	Controlled	60s (h:m:s)