SHIFT

Dynamic Squat Prep

5/5 Duck walks 5/5 Knee to chest walks 5/5 Quad stretch with reach walks 5/5 Over the hurdle walks 5/5 Toy soldiers 3/3 Seated hip rotations 3/3 +Half lunge 3/3 +Full lunge 3/3 +Squat

Back Squat - Weightlifting

5 x 5

Romanian Deadlift

3 x 12

Curtsy lunge

3 x 24

Stationary lunges with forward lean

3 x 30

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

1 Round NOT for time: 3 Strict pull-ups 6 Push-ups 9 Air squats ♦️Use this as an opportunity to get a feel for the movements, pacing, and transitions. Consider scaling if needed after this test round. See below for options and use them in the workout as needed. Strict pull-ups →If unable to perform strict pull-ups, use either a ring row at a challenging angle or a band assisted pull-up. -If no pull-up bar, use (dumbbell or barbell) bent over row with a challenging weight. Push-ups →If unable to perform push-ups without dipping your hips to the ground, perform band assisted push-ups. Air squat →If unable to perform a full-depth squat, use an upright or rings for assistance to standing position.

3 Rounds for max reps: AMRAP 5:00 of: 3 Strict pull-ups 6 Push-ups 9 Air squats 2:30 Rest between rounds. Today is intended to be a high intensity, zone 4 targeted workout. For three intervals, you'll perform as many reps as possible of 3 strict pull-ups, 6 push-ups, and 9 air squats. The reps are kept low to ensure little to no rest is needed during the 5:00. After 5:00 has elapsed, you'll rest for 2:30 before completing the next round. Strict pull-ups →If unable to perform strict pull-ups, use either a ring row at a challenging angle or a band assisted pull-up. →If no pull-up bar, use (dumbbell or barbell) bent over row with a challenging weight. Push-ups →If unable to perform push-ups without dipping your hips to the ground, perform band assisted push-ups. Air squat →If unable to perform a full-depth squat, use an upright or rings for assistance to standing position.

Three point row

3 x 24

Band Face Pulls with Overhead Press

3 x 12

Banded Bicep Curls

3 x 15

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

3 x 12

Lu Raises

3 x 15

Banded Triceps Push-downs

3 x 15

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

For completion at a zone 2 pace: 6:00 Ruck (20lbs/15lbs) 1:00 Elbow plank 1:00 Stationary lunges, alternating 5:00 Ruck (20lbs/15lbs) 1:00 Elbow plank 1:00 Stationary lunges, alternating 4:00 Ruck (20lbs/15lbs) 1:00 Elbow plank 1:00 Stationary lunges, alternating 3:00 Ruck (20lbs/15lbs) 1:00 Elbow plank 1:00 Stationary lunges, alternating 2:00 Ruck (20lbs/15lbs) 1:00 Elbow plank 1:00 Stationary lunges, alternating 1:00 Ruck (20lbs/15lbs) 1:00 Elbow plank 1:00 Stationary lunges, alternating Duration: 33:00 Zone 2 ruck workout Wear a rucksack or weight vest the entire session. Keep effort at RPE 3–4 (about heart rate 180 minus age). Your ruck pace can be an easy run or a brisk walk, both are fine. 📎 RPE scale: https://www.trainftw.com/s/trainFTW_rpechart.pdf Ruck → No special pack needed, a backpack with change plates works. Elbow plank → Doesn’t have to be 1:00 unbroken; break it up as needed. Stationary lunges → If standing from the lunge is tough, use a PVC or upright for support.