Ultimate Core Activation for the Back

2x 12/12 Sciatic nerve flossing 2x 12/12 Single leg bridge 2x 12/12 Reverse clamshell 2x 12/12 Backwards monster walk 2x 12/12 Single leg plank taps 2x 12/12 Paloff press

2 Rounds NOT for time: 5x 90° Kneeling hip circle, right 5x 90° Kneeling hip circle, left 5/5 Shin box 50ft Knee walk

Back Squat - Weightlifting

5 x 5

Single Leg Box Step-Ups

3 x 20

Stationary lunges with forward lean

3 x 20

Counter Balance Stiff-Legged Deadlift

3 x 20

Curtsy lunge

3 x 20

Back and Hips Static Stretch Sequence (#1)

1:00 Saddle 1:00 Forward lean 1/2 Saddle 1:00 1/2 Saddle 1:00 Forward lean 1/2 Saddle 1:00 1/2 Saddle 1:00/1:00 Supine Twist ♦️Click video and follow along as you hold 4 upper body stretches for a total of 7:00.

"Modified Hinshaw Running Warm-up"

10yds Over the hurdle 10yds Knee to chest 10yds Figure 4 10yds Walking Samson stretch 10yds Toy soldiers 0:30 Sitting arm swings 0:30 Standing arm swings 10yds Toes out walk 10yds Toes in walk 10yds Walk on heels 10yds Walk on toes 10yds Walk on outside of feet 10yds Walk on inside of feet 10yds = 9.1m

Single Leg Stability Holds

For Completion

Every 2:00 for 6:00 (3 sets): ♦️ Set 1: 100m run – start easy, finish moderate ♦️ Set 2: 100m run – start moderate, finish fast ♦️ Set 3: 100m run – start fast, finish near sprint → Accelerate gradually on each run—focus on controlled speed and smooth transitions.

Run

1 x 12:00

Lower Leg Stability - Single Leg Deadlift

3 x 20

Squatted Calf Raise

3 x 10

Anterior Tib Raises

3 x 10

Seated Calf Raises

3 x 10

Anterior Tib Raises

3 x 10

Cardio Ramp Up - Shoulder and Back Focus

On a bike or rower, complete 5 intervals of: 0:50 Easy 0:10 Hard Then, complete 3 rounds not for time of: 5/5 Windmills 5/5 Cross-body dumbbell muscle snatch ♦️When cardio equipment is listed, sub in any available cardio that allows you keep the intended intensity.

Hang Power Clean Progression (A)

With an empty barbell or PVC: 5 Dip and drive 5 Dip and drive to elbows high 5 Muscle clean 5 Lands 5 Hang power clean + 5 Hang power cleans (light) 5 Hang power cleans (medium) ♦️If you see a barbell programmed but don’t have one, sub with dumbbells, sandbag, or plates—and vice versa throughout the program.

3 Rounds for max calories in 1:30: 10 Hang power cleans (medium) Max calories on air bike 3:00 active rest between rounds 2:00 Additional rest 3 Rounds for max calories in 1:30: 20 Wall ball shots (20/14 lbs to 10/9 ft) Max calories on rower 3:00 active rest between rounds This high-intensity interval session is designed to push you into Zone 4 during each 1:30 work period. Part 1 ♦️Each round starts with 10 hang power cleans, then transition straight to the air bike to accumulate max calories in the remaining time. → 3:00 active rest on the bike between rounds. Complete 3 rounds. Rest 2:00 (passive) Part 2 ♦️Start each interval with 20 wall ball shots, then move quickly to the rower to finish out the 1:30 with max calories. → 3:00 active rest between rounds. Complete 3 rounds. Scoring Total calories across air bike and rower. ♦️See wall ball tips video.

Lat Pull-Over (Equipment Variations)

3 x 20

High Hang Pulls

3 x 20

Chin Over Bar Hold - pronated grip

Chin-Up Drop Set

Bent Over Row + Pause + Drop Set

3 x 20

Bent Over Row

4 Go-To Stretches

1:00 Butcher block 1:00/1:00 Scorpion 1:00/1:00 Lizard 1:00 Straddle ♦️Click video and follow along.

Bench Press Warm-up (A)

10/10 Pec smash 10/10 Halos (light) 10 Pass throughs (PVC) 50 Tricep extensions (mini band) 10/10 Uneven bench press (20kg/15kg) 10 Even bench press (20kg/15kg)

Bench Press

5 x 5

Incline Dumbbell Bench Press

Crossbody Supinated Raises (Dumbbells)

3 x 20

Box Dip Variations

V-Up and V-Tucks

Upper Body Stretch Sequence #1 (6:00)

1:00 Seated shoulder extension 1:00 Butcher block 1:00/1:00 Thread the needle 1:00/1:00 Scorpion ♦️Click video and follow along.

Chan Warm Up

25 Jumping jacks 25 Front jumping jacks 10/10 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups). 10/10 Speedskaters 10/10 Arm circles, forward/backward. 10 Arm pretzels 10/10 Shoulder rolls, forward/backward. 0:30/0:30 Lateral neck stretch 0:30/0:30 Posterior neck stretch 10/10 Wrist circles

3 Rounds at zone 2 pace: 3:00 Run 1:00 Flutter kicks 0:30/0:30 Three point dumbbell row (medium) 1:00 Rest 3 Rounds at zone 2 pace: 3:00 Air bike 1:00 Elbow plank 0:30/0:30 Single arm dumbbell shoulder to overhead (medium) 1:00 Rest 3 Rounds at zone 2 pace: 3:00 Row 1:00 Mountain climbers 0:30/0:30 Bulgarian split squats (bodyweight) Overview: ♦️This 47:00 workout is built to maintain Zone 2 effort, supporting aerobic endurance and efficient energy use. → Stay within ±5 BPM of Zone 2 (180 minus age) or at RPE 2–3—breathing should feel easy, with comfortable conversation throughout. Loading ♦️Use a weight you can perform for ~10–12 reps in 0:30. Equipment ♦️If no dumbbells, sub in a barbell. ♦️For cardio, use any available option—box step-ups, skiErg, single unders, etc.

Supinated Barbell Curls + Eccentric

Barbell Poorman Preacher Curls

Barbell Slider Curls

Dead Skulls

Dumbbell Rollbacks

Band Triceps Push-downs