Field Test:
Foundation Short

WARM UP:

3 rounds of:

• 5-7 minute easy jog on the treadmill or around the facility.
• 5 minutes of striders (20 seconds of increased pace, 40 seconds easy jog)
• Burpees; 5 sets, 10 reps, resting 20 seconds in between in set
• 10 minutes Interval rowing; EMOM 8 to 10 cals

MOBILITY:

Repeat 3-5 times, or as needed.

• Shoulder Circles (forward and back): 3 times each direction for 30 seconds
• Cat-Cow: 20 repetitions
• Curtsey Lunge: 20 repetitions (10/side)
• Air Squat: 20 repetitions

MAIN SET:

With a barbell, build up to:

• Squat: 3 sets of 5 reps @ 80% of your one rep max weight load
• Bench Press: 3 sets of 6 reps @ 75% of your one rep max weight load
• Deadlift: 3 sets of 3 reps @ 85% of your one rep max weight load

ACCESSORY EXERCISES:

Perform these exercises back to back with minimal rest in between movements.

Superset A:
A1. Heels elevated goblet squat 3 sets of 15 reps
A2. Single-Arm Kettlebell Row 3 sets of 6 reps each side

Superset B:
B1. Toes elevated Dumbbell Romanian Deadlift 2 sets of 10 reps
B2. Push-Ups 2 sets AMRAP (until failure)

Superset C:
C1. Med Ball Slams 3 sets of 10 reps
C2. Pull-Ups 3 sets of 8-12 reps