Before an early morning round, wake up a few minutes earlier, take a 10-15 min walk. It will signal to your body and mind, its time to go, blood will get moving and it will be easier to get loose once you get to the course....

https://www.youtube.com/watch?v=8IcCbtkgwLc

Today's training session 🔥 1. DYNAMIC MOBILITY WARM-UP (7–8 MIN) Goal: Prep joints, unlock movement, activate core & spine Do this as a circuit, 2 rounds: 🔹 Shoulder CARs – 3 slow reps each direction 🔹 Cat/Cow – 9 reps 🔹 Hip CARs – 3 reps per leg 🔹 Bird Dog Hold – 10 sec/side hold (x2) 🔹 Third World Squat – 20 sec hold ⚡️ 2. POWER / PLYOMETRIC WORK (6–8 MIN) Goal: Train explosive intent before heavy work, Rest: as needed between efforts Do this as a circuit, 3 rounds: 🔹 Depth jumps - 3 reps 🔹 Med Ball side throws - 6 reps per side 💪 3. STRENGTH BLOCK (15–18 MIN) Superset style: pair two movements (A + B), alternate for 3 rounds 🔷 A1: Goblet squat, 9 reps 🔷 A2: Pullups, 3-6 reps → Rest 30 sec, repeat for 3 sets 🔷 B1: KB DL, 9 reps 🔷 B2: Band Pull Apart – 15 reps → Rest 30 sec, repeat for 3 sets 🔷 C1: Suitcase Carry – 20 yd each side 🔷 C2: Hard style plank - 10 seconds → Rest 30 sec, repeat for 3 sets

Today's training session 🔥 1. DYNAMIC MOBILITY WARM-UP (7–8 MIN) Goal: Prep joints, unlock movement, activate core & spine Do this as a circuit, 2 rounds: 🔹 Neck CARs – 3 slow reps each direction 🔹 Cat/Cow – 9 reps 🔹 Hip CARs – 3 reps per leg 🔹 Bird Dog Hold – 10 sec/side hold (x2) 🔹 Third World Squat – 20 sec hold ⚡️ 2. POWER / PLYOMETRIC WORK (6–8 MIN) Goal: Train explosive intent before heavy work, Rest: as needed between efforts Do this as a circuit, 3 rounds: 🔹 Rebounding Jumps – 30 seconds 🔹 Med Ball slam – 9 reps 🔹 Overhead Forward Throw – 3 reps 💪 3. STRENGTH BLOCK (15–18 MIN) Superset style: pair two movements (A + B), alternate for 3 rounds 🔷 A1: KB swing, 9 reps 🔷 A2: Half kneeling single arm press → Rest 30 sec, repeat for 3 sets 🔷 B1: Staggered stance RDL, 5 reps with each foot forward 🔷 B2: Band Pull Apart – 15 reps → Rest 30 sec, repeat for 3 sets 🔷 C1: Suitcase Carry – 20 yd each side 🔷 C2: Pallof press, 9 reps per side → Rest 30 sec, repeat for 3 sets

🔥 1. DYNAMIC MOBILITY WARM-UP (7–8 MIN) Goal: Prep joints, unlock movement, activate core & spine Do this as a circuit, 2 rounds: 🔹 Neck CARs – 3 slow reps each direction 🔹 Shoulder CARs – 3 slow reps each arm 🔹 Hip CARs – 3 reps per leg 🔹 Bird Dog Hold – 10 sec/side hold (x2) 🔹 Dead Hang – 20 sec hold ⚡️ 2. POWER / PLYOMETRIC WORK (6–8 MIN) Goal: Train explosive intent before heavy work, Rest: as needed between efforts Do this as a circuit, 3 rounds: 🔹 Lateral Jumps (Skater bounds) – 3 sets of 5/side 🔹 Depth Jumps –sets of 3 🔹 Rebounding Jumps – 30 seconds 🔹 Med Ball Scoop Throw (forward) – 5/ side 🔹 Overhead Backward Throw – 3 reps 💪 3. STRENGTH BLOCK (15–18 MIN) Superset style: pair two movements (A + B), alternate for 3 rounds 🔷 A1: KB Deadlift with Rotation – 6 reps/side 🔷 A2: Push-Up – 8–12 reps → Rest 30 sec, repeat for 3 sets 🔷 B1: Goblet Squat – 8–10 reps 🔷 B2: Band Pull Apart – 15 reps → Rest 30 sec, repeat for 3 sets 🔷 C1: Suitcase Carry – 20 yd each side 🔷 C2: Hardstyle Plank – 20–30 sec hold → Rest 30 sec, repeat for 2–3 sets