Upper Push/Pull Warm-Up 1.0

Perform 10reps of each Arm Circles Arm Pulls Open Book Thread the Needle Inchworm Shoulder Taps Scap Push-ups Negative Push-up (5reps)

Band External Rotation

2 x 15

Scapuler Pull Up

2 x 15

Dead Hang

2 x 0:30

Murph EMOM 2.0

25min EMOM 5 Rounds of each movement for 25mins Min 1: 12 Push-Ups Min 2: 8 Pull-ups Min 3: 12-15 Calorie SkiErg Min 4: 15 DB Bench Press Min 5: 15 DB Bent Over Rows *Perform each movement for the prescribed amount of reps then rest the remainder of the time *DB Bench Press and Bent Over Rows are As Heavy As Possible *Break up push-ups and pull-ups if needed don't go to failure *Record wt for Bench Press and Bent Over Row in notes

DB Reverse Fly

2 x 12

DB Bicep Curls

2 x 15

Tricep Pushdown

2 x 15

Flutter Kick

2 x 0:30

Toe touches

2 x 0:30

Bicycle Crunch

2 x 0:30

Plank Shoulder Tap

2 x 0:30

Run Warm-Up

Light Jog for 2-3mins then: 10yd for each exercise Knee Hug Hamstring Scoop Cradle Side Lunge Quad Stretch Toe Walk Heel Walk Butt Kicks Down/Back High Knees Down/Back

Zone 2 Run

1 x 30:00

Swiss Ball Russian Twist

2 x 8

Plank to Push-Up

2 x 5

Hanging Knee Raise

2 x 15

Bootcamp Warm-Up 1.0

2 Rounds • 20 Jumping Jacks • 10 Air Squats • 10 Push Ups • 10 Reverse Lunges • 20 Mountain Climbers • 30 sec Plank

Air Squat

4 x 25

Walking Lunges

4 x 20

Murph EMOM

12min EMOM Min 1: 4 Pull-Ups Min 2: 8 Push-Ups Min 3: 12 Sit-Ups Scaling Options *Banded/Jumping Pull-ups *Elevated Push-ups

Single Leg RDL

2 x 10

Calf Raise

2 x 20

Side Lunge

2 x 8

Tibialis Raises (Standing)

2 x 20

Mobilization 2.0

1 set of each of the following: Open Book 1x10 L/R Thread the Needle 1x10 L/R Cat Cow 1x10 Hip Flexor stretch 1x5 L/R Hamstring stretch 1x5 L/R Door Way Stretch 1x5 L/R

Upper Body Activation 1.0

1 Round of each exercise: 8-12reps of each Scap Push-Ups Band Pull Aparts Half Kneeling Overhead DB Press Band Face Pull Plank Shoulder Taps Straight Arm Pulldown (Band) MB Slams (Optional) Take your time and focus on slow and controlled movements This is meant to be an activation for the upper body

Bootcamp Warm-Up 1.0

3 Rounds • 20 Jumping Jacks • 10 Reverse Lunges • 20 Mountain Climbers • 30 sec Plank

Cindy + Running

As Many Rounds/Reps As Possible in 20mins: 5 Pull-ups 10 Push-ups 15 Air Squats 200m Run Scaling Options: Jumping/Banded Pull-ups/Ring Rows Elevated/Banded Push-ups Optional Rep Scheme of 3-6-9 *Make not of any scaling modifications you made in the notes

Farmers carry

2 x 100

Med Ball Rotational Slam

2 x 12

Sandbag Carry

2 x 100

Run Warm-Up

Light Jog for 2-3mins then: 10m for each exercise Knee Hug Hamstring Scoop Cradle Side Lunge Quad Stretch Toe Walk Heel Walk Butt Kicks Down/Back High Knees Down/Back

Intervals

600, 400, 200, 600, 400, 200

Hips & Hamstrings 1.0

2-3 Rounds of each: Couch Stretch – 90 sec each Hamstring Scoop – 10 each Lizard Pose – 30 sec each Jefferson Curl (BW) – 10 reps Standing Hip Circles – 6 each direction Frog Pose – 90 sec Single-Leg Glute Bridge Hold – 20 sec each