Executive Strength & Conditioning

Hike or Ruck in Zone 2

Primal Warmup Circuit

1 round of: - 4-way Bear Crawl (forward 4 steps, left 4 steps, back 4 steps, right 4 steps) - 4-way Elephant Crawl (forward 4 steps, left 4 steps, back 4 steps, right 4 steps) - Quadruped Step Throughs (4 each leg) - Bear Position to Table Top (4 each leg) - Side Monkey Crawl (10 meters left, 10 meters right) - Single Arm Downward Dog and Plank Reach (4 each arm)

Tibialis Raise

3 x 15

Glute-Ham Raise

3 x 6

Poliquin Step Down

3 x 8

Loaded Step Ups

3 x 6

DB Bicep Curls

4 x 12

DB Tricep Extension

4 x 12

Hot/Cold Contrast Training

Perform this exercise protocol as follows: Sauna (10 min, very hot) Cold plunge (3-5 min, up to the neck) Sauna (10 min, very hot) Cold plunge (3-5 min, up to the neck) Sauna (10 min, very hot) Cold plunge (3-5 min, up to the neck) How hot? it depends on what you can tolerate. There's no reason to rush this though. Take your time and work up (or down for the cold plunge) to the "right" temps. When just beginning, water in the 50 degree range will feel quite cold. Over time you can work down into the low 40s. Disclaimer: Before attempting this sauna and cold plunge protocol, please consider the following do's and don'ts to ensure your safety and well-being: Do's: Consult a healthcare professional: If you have any pre-existing medical conditions, such as heart disease, respiratory issues, or high blood pressure, consult your healthcare provider before engaging in this protocol. Hydrate: Drink plenty of water before, during, and after the protocol to maintain proper hydration levels. Listen to your body: Pay attention to how your body feels during the sauna and cold plunge sessions. If you experience any discomfort or pain, stop the session immediately. Gradually increase exposure: If you're new to sauna or cold plunge therapy, start with shorter sessions and gradually increase the duration and temperature contrast as your body adapts. Practice with a buddy: It's always a good idea to have someone nearby while performing this protocol, in case you need assistance or experience any adverse reactions. Don'ts: Don't consume alcohol or drugs: Avoid using alcohol or drugs before or during the protocol, as they can impair your judgement and increase the risk of accidents or adverse reactions. Don't eat a heavy meal: Avoid eating a large meal immediately before the protocol, as it may cause discomfort or nausea. Don't exceed recommended durations: Stick to the prescribed durations for both the sauna and cold plunge sessions to minimize the risk of overheating or overcooling. Don't ignore warning signs: If you feel dizzy, lightheaded, nauseous, or experience rapid heart rate or shortness of breath, stop the session immediately and seek medical attention if necessary. Don't perform the protocol in risky situations: Avoid engaging in this protocol while alone, driving, swimming, or in any situation where losing consciousness or experiencing physical distress could be dangerous. Always prioritize your safety and wellbeing when attempting this sauna and cold plunge protocol, and consult a healthcare professional if you have any concerns or questions.

Wim Hof Method

Find a comfortable, safe, and quiet environment: Choose a location where you can perform the Wim Hof breathing technique and have access to a cold plunge or ice bath nearby. Prepare the cold plunge or ice bath before beginning the breathing routine: Fill a tub or pool with cold water, ideally between 50-59°F (10-15°C). You can add ice to achieve the desired temperature. Over time, make the plunge colder. To make this easy to begin, you may choose to experiment with a cold shower first and then move to a cold plunge if this is something you enjoy. Perform Wim Hof breathing as outlined the previous block to perform 5-6 rounds of the Wim Hof breathing technique. Remember to inhale deeply, exhale passively, and hold your breath after the final exhale. Finish each round with a recovery breath. Slowly enter the cold water: After completing the Wim Hof breathing, slowly and carefully immerse yourself in the cold water. Make sure to enter up to your neck, keeping your head above water. Controlled breathing and relaxation: Once you're in the water, focus on taking slow, deep breaths to maintain a calm and relaxed state. Try to stay relaxed and avoid tensing your muscles. Cold exposure duration: Aim to stay in the cold water for 2-5 minutes, depending on your comfort level and experience with cold exposure. Beginners should start with shorter durations and gradually increase their time in the water as they adapt. Exit the water and warm up: Slowly and carefully exit the cold water, and gently dry yourself off. Gradually warm up by putting on dry, warm clothes or using a towel or blanket.

Agile 8

Zone 2 Run/Row/Cycle/Swim

1 x 30:00

Cool Down Breathe and Stretch

Prep Circuit 1

Jog, bike, or row for 5 minutes, then: Perform 3 rounds of: Hi-Knee Hug, Lunge, Twist - 10 yds 3 x hands-only inch-worm 5 x scap depressions 5 x Archer pushups each arm

Barbell Bench Press

3 x 10

2-arm DB Bent Over Row

3 x 10

Ring Dips

3 x 10

Strict Bodyweight Pull-Up

3 x MAX

Pike Pulse (seated leg lift)

3 x 15

Plank

3 x 1:00

Dynamic Sprint Warmup

4 sets of: - 15yds Hi-Knees - 15yds backwards run - 15yds hi-knee crossovers (both directions) - 10 yds A-Skips - 1 x Triple Response Broad Jump

The goal here is to get your heart rate as high as possible while performing a classic Tabata interval workout. 20 seconds of work; 10 seconds rest x 8 rounds. That's a 4 minute workout. Score as many calories as possible. Rest 4 minutes. Then perform the full Tabata again and attempt to meet or beat the calories scored on the first go.

Active Recovery

Prep Circuit 4

3 x 10yd Hi-knee hug, lunge twist 10yd spiderman crawl w/ elbow drop 10yd deep side-lunge aka. cossack squat (rotate sides after ea. lunge)

Cindy

Complete a modified Cindy -- 2 rounds at an easy pace to get a full-body warm-up. Modify or simplify the movements as necessary (e.g. use a band or negatives to complete the pull-ups). You should be able to breathe thru your nose if that helps you keep the pace. complete 2 rounds of: 5 Pull-ups 10 Push-ups 15 Squats

KoT Lunge

3 x 12

Tibialis Raise

3 x 15

half kneeling KB Shoulder press

3 x 12

Bent Over Rear Delt Fly

3 x 12

DB Bench Pull-over

3 x 8

Alternating DB Hammer Curl

5 x 10 @ 40, 35, 30, 25, 20 lb

Ab Wheel

1 x 50