Warm-Up (10-12 minutes): RAMP Protocol: Raise: 5 minutes of light jogging or biking. Activate: 2 sets Glute bridge march x30 seconds banded monster walks x10 per leg scapular push-ups x10 Scapular Pull up x10 Mobilize: 2 sets forward leg swings x10 per leg Lateral leg swings x10 per leg 90/90 stretch x5 per side PVC Pass through x10 Potentiate: 3 sets 5 jump squats 3 plyo push-ups. Rest 45 seconds between sets

Back Squat

10 x 3

Trap Bar Deadlift

Strict Press

8-10 Minute Cool down Plan Foam Roll: -Quads x30-45 seconds/side -hamstring smash x30-45 seconds/side -trap smash x30 seconds/side Stretch: -Quad PNF stretch: Contract your quad by pushing your ankle slightly into your hand (as if trying to straighten the knee) for 5-6 seconds. Relax, then gently pull your ankle further towards your glutes for 10-12 seconds. Repeat twice per leg. -Hamstring PNF Stretch: Create tension by trying to push your leg back down against the resistance of the band for 5-6 seconds. Relax, then gently pull the leg towards you to increase the stretch for 10-12 seconds. Repeat twice per leg. -Shoulder PNF Stretch: Push your arm into the wall as if trying to bring it forward for 5-6 seconds. Relax, then lean slightly forward to increase the stretch for 10-12 seconds. Repeat twice per side. -Low Back PNF Stretch: Hold your knees with your hands and gently press your lower back into the ground, creating tension for 5-6 seconds. Relax, then pull your knees slightly closer towards your chest to deepen the stretch for 10-12 seconds. Repeat twice.

Warm-Up (10 minutes): RAMP Protocol: Raise: 3 minutes light jogging. Activate: 2 sets Air squat x10 walking lunges x10 plank shoulder tap x20 seconds Mobilize: 2 sets forward leg swing x10/side 90/90 stretch x5/side cat cow x10 Potentiate: 2 sets of Single leg glute bridge x5/leg power skip x10

Ruck March

1 x 45:00

Run

1 x 12:00

8-10 Minute Cool down Plan Foam Roll: -Calf Smash x30-45 seconds/side -hamstring smash x30-45 seconds/side -Foam roll upper back x30-45 seconds/side Stretch: -PNF Calf Stretch: Press the ball of your back foot into the ground as if trying to push the toes forward for 5-6 seconds. Relax, then gently lean forward to deepen the stretch for 10-12 seconds. Repeat twice per leg. -Hamstring PNF Stretch: Create tension by trying to push your leg back down against the resistance of the band for 5-6 seconds. Relax, then gently pull the leg towards you to increase the stretch for 10-12 seconds. Repeat twice per leg. -Shoulder PNF Stretch: Push your arm into the wall as if trying to bring it forward for 5-6 seconds. Relax, then lean slightly forward to increase the stretch for 10-12 seconds. Repeat twice per side. -Hip Flexor PNF Stretch: Contract your back leg as if trying to bring your knee forward for 5-6 seconds. Relax, then gently shift your hips forward to deepen the stretch for 10-12 seconds. Repeat twice per side.

Warm-Up (10 minutes): RAMP Protocol: Raise: 3 minutes of rowing at moderate effort Activate: 2 sets Glute bridge march x30 seconds banded clamshells x10 per side DB Cuban press x8/side #light. Mobilize: 2 sets 90/90 with hip extension x5 per side PVC pass through x10 Potentiate: 3 sets o 5 Scapular pull up inverted row hold x10 seconds Rest 30 seconds between sets

Strict Bodyweight Pull-Up

Sandbag Get up

DB Farmer's Carry

8-10 Minute Cool down Plan Foam Roll: -Forearm Smash x30-45 seconds/side -Foam Roll Lats x30-45 seconds/side -Foam roll upper back x30-45 seconds/side Stretch: -Forearm PNF Stretch: Create gentle resistance by trying to press your fingers forward for 5-6 seconds. Relax, then pull your fingers towards you to deepen the stretch for 10-12 seconds. Repeat twice per side. -Shoulder PNF Stretch: Push your arm into the wall as if trying to bring it forward for 5-6 seconds. Relax, then lean slightly forward to increase the stretch for 10-12 seconds. Repeat twice per side. -Hip Flexor PNF Stretch: Contract your back leg as if trying to bring your knee forward for 5-6 seconds. Relax, then gently shift your hips forward to deepen the stretch for 10-12 seconds. Repeat twice per side.

Warm-Up (10 minutes): RAMP Protocol: Raise: 3 minutes of 40 second jog + 20 second front skip Activate: 2 sets Banded Glute Bridge march x10 per leg single-leg RDL x8/leg *no weight walking lunge x8 per leg Mobilize: 2 sets Forward leg swing x10 per leg Lateral leg swing x10 per leg Toe walk x20 meters Potentiate: 3 sets 3 jump squats Rest 30 seconds between sets Increase jump squat effort per set Set 1: 80% Set 2: 90% set 3: 100% Rest 3-5 minutes before you begin workout

Broad Jump

1 x 1

Seated Box Jump

1 x 1

Bulgarian Split Squat

1 x 8

Plank

8-10 Minute Cool down Plan Foam Roll: -Quads x30-45 seconds/side -hamstring smash x30-45 seconds/side -Calf Smash x30-45 seconds/side Stretch: -Quad PNF stretch: Contract your quad by pushing your ankle slightly into your hand (as if trying to straighten the knee) for 5-6 seconds. Relax, then gently pull your ankle further towards your glutes for 10-12 seconds. Repeat twice per leg. -Hamstring PNF Stretch: Create tension by trying to push your leg back down against the resistance of the band for 5-6 seconds. Relax, then gently pull the leg towards you to increase the stretch for 10-12 seconds. Repeat twice per leg. -Calf PNF stretch: Press the ball of your back foot into the ground as if trying to push the toes forward for 5-6 seconds. Relax, then gently lean forward to deepen the stretch for 10-12 seconds. Repeat twice per leg.

Warm-Up (10 minutes): RAMP Protocol: Raise: 3 minutes jog. Activate: Glute bridge march x10 per leg walking lunges x10 plank shoulder taps x20 seconds Mobilize: forward leg swings x10 per leg Lateral leg swings x10 per leg PVC pass through x10 Potentiate: 3 sets walking lunges with the pack x4 steps per leg Rest 30 seconds between sets

PART 1: 1.5 mile ruck with the loaded pack on treadmill @6-8% Incline. Track the distance covered. If you have a route with hilly terrain you can also do that. Pack weight= 25% body weight Score= Time Right Into Part C

PART 2: 15 minute AMRAP 5 sandbag toss and chase 10 Goblet box step up Sandbag weight: 60 for men/45 for women Goblet Box step up weight: 50 for men/35 for women Box height: men 20 inch/ women 16 inch Score= total reps Right into Part D

PART 3: 1.5 mile ruck with the loaded pack on treadmill @6-8% Incline. Track the distance covered. If you have a route with hilly terrain you can also do that. Pack weight= 25% body weight Score= Time

8-10 Minute Cool down Plan Foam Roll: -Quads x30-45 seconds/side -hamstring smash x30-45 seconds/side -Calf smash x30 seconds/side Stretch: -Calf PNF stretch: Press the ball of your back foot into the ground as if trying to push the toes forward for 5-6 seconds. Relax, then gently lean forward to deepen the stretch for 10-12 seconds. Repeat twice per leg. -Hamstring PNF Stretch: Create tension by trying to push your leg back down against the resistance of the band for 5-6 seconds. Relax, then gently pull the leg towards you to increase the stretch for 10-12 seconds. Repeat twice per leg. -Shoulder PNF Stretch: Push your arm into the wall as if trying to bring it forward for 5-6 seconds. Relax, then lean slightly forward to increase the stretch for 10-12 seconds. Repeat twice per side. -Low Back PNF Stretch: Hold your knees with your hands and gently press your lower back into the ground, creating tension for 5-6 seconds. Relax, then pull your knees slightly closer towards your chest to deepen the stretch for 10-12 seconds. Repeat twice.