Kratos - Full Body Hybrid

Warm-Up 1

General Warm-Up (3 Minutes) Run/Row/Bike/Jump Rope Dynamic Warm-Up (3 Minutes) Banded Good Morning - 10 Rotational Scoop Throw - 10 (Each Side) DB Side Bend - 10 (Each Side) Dynamic Flexibility/Mobility (3 Minutes) Back Roll to Reach - 5 90/90 Hips - 5 (Each Side) Side Plank w/ Reach & Rotation - 5 (Each Side) Banded Pass Through - 10 Each of these blocks are completed AMRAP style. For instance - if you run through the Dynamic Warm-Up in 2 minutes, then start over until your clock hits the 3 minute mark. This is designed to be around 10 total minutes given you will have transition time between movements.

Hang Power Clean

6 x 3

Back Squat

6 x 3

Slight Incline DB Bench Press

3 x 8

Kettlebell Swing

3 x 12

Bulgarian Split Squat

3 x 8

Bent Over Rear Delt Fly

2 x 15

DB Farmer's Walk

2 x 50

Ab Wheel

2 x 10

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Run

1 x 30:00

Sprint Warm-Up

Quad Stretch Walk - 20m Spiderman w/ Rotation - 5 (Each Side) Hamstring Scoops - 20m Butt Kicks - 20m A Skip - 20m Falling Starts - 5 x 10m

90 Degree Hurdle Bound

1 x 6

5-10-15 Shuttle

1 x 4

Repeat x2 Sled Reverse Fly - 20 Sled Y Pull - 20 Sled High Pull - 20 Sled Row - 20 Note - these are reps, not distances

Chin-Up 3x10 Banded Tricep Extension 3x20 Rest 1 Minute b/w Supersets Barbell Bicep Curl 3x10 DB Skull Crusher 3x12 Rest 1 Minute b/w Supersets DB Hammer Curl 3x10 Close Grip Pushup 3x12 Rest 1 Minute b/w Supersets

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Warm-Up 2

General Warm-Up (3 Minutes) Run/Row/Bike/Jump Rope Dynamic Warm-Up (3 Minutes) Banded Good Morning - 10 MedBall Rotational Punch Throw - 10 (Each Side) Palloff Overhead Press - 10 (Each Side) Dynamic Flexibility/Mobility (3 Minutes) Back Roll to Reach - 5 Quadruped Hip External Rotation - 5 (Each Side) Shoulder Airplane - 5 (Each Side) Snatch Push Press - 8 (Empty Barbell or PVC Pipe) Each of these blocks are completed AMRAP style. For instance - if you run through the Dynamic Warm-Up in 2 minutes, then start over until your clock hits the 3 minute mark. This is designed to be around 10 total minutes given you will have transition time between movements.

Back Squat

5, 5, 5, 3, 3, 3

Box Jump to Depth Drop

6 x 2

Bench Press

6 x 3

Hang Power Shrug

3 x 8

DB Walking Lunge

3 x 8

Banded Pushup

3 x MAX

DB RDL

2 x 12

Standing Teapot

2 x 15

Backward Sled Drag

2 x 50

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Endurance Warm-Up

5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges

Run

5 x 400

Conditioning Cool-Down

2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds

Warm-Up 3

General Warm-Up (3 Minutes) Run/Row/Bike/Jump Rope Dynamic Warm-Up (3 Minutes) Walking Plate Twist - 25m TRX (Or Ring) Thoracic Extension - 10 Leg Lift Over KB - 10 (Each Side) Dynamic Flexibility/Mobility (3 Minutes) Back Roll to Reach - 5 90/90 Hip Mobility - 5 (Each Side) Deep Squat w/ Thoracic Rotation - 5 (Each Side) Band Pull-Apart - 10 Each of these blocks are completed AMRAP style. For instance - if you run through the Dynamic Warm-Up in 2 minutes, then start over until your clock hits the 3 minute mark. This is designed to be around 10 total minutes given you will have transition time between movements.

Bench Press

5, 5, 5, 3, 3, 3

1-Arm Rotational Landmine Press

6 x 3

Deadlift

3 x 5

Seated DB Press

3 x 8

Alternating DB Snatch

3 x 8

Landmine Lateral Shift

2 x 10

Dual KB Front Rack Carry

2 x 50

Prone Banded Hamstring Curl

2 x 15

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Endurance Warm-Up

5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges

45 Minutes Zone 2 Run/Ruck/Job-Specific Task Your choice of how you'd like to conduct your Zone 2 today. You can also combine multiple efforts to accumulate 45 minutes of training. For instance, Bike 15, Stair Master 15, Sled Pull 15, etc.

Conditioning Cool-Down

2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds