TC Squat Yellow

Perform 5 min of your assigned physical therapy homework for lower body + upper body warmup below 2-3 rds: 5ea half kneeling front rack rotation 5ea scapular CARs --if no PT prescribed perform the following to tolerance-- 2 rds: 8-10ea side plank clamshells 8-10 DB tibialis raises @ mod load 8-10ea single leg calf raises (use plate, adjust height or to two feet as needed) 8-10ea single leg soleus raises (use plate, adjust height or to two feet as needed) **cap at 10 min**

8-12 min EMOM 1) 40sec bike 2) 20-40sec active split squat hold R 3) 20-40sec hollow hold (bent knee if needed) 4) 20-40sec active split squat hold L x 2-3 rds

Back Rack Bottom of Squat Hold

1 x 2:00

Plank on Elbows

3 x 30

Farmers Press

3 x 6

1) 40sec wall walks for quality 2) 40sec sandbag bear hug carry @ mod load 3) 8(4ea) suitcase reverse lunges w/ 2 down/1 up tempo @ light-mod load (5-6/10 RPE) 4) 8-12 cal AB (40sec max) x4-5 rounds NOTES: **1 rep = 5 feet for carries and crawl substitute **wall walk: A) shorten distance to wall if needed B) pike bear crawl if unable to invert, or irritates symptoms **sandbag bear hug carry: goblet carry @ mod-tough load if no sandbag, sandbag bear hug/goblet hold for 40sec if loaded walking irritates symptom **suitcase reverse lunges: load on lunges should not increase symptoms. Be conservative, you can always build later in the cycle!

Perform 5 min of your assigned physical therapy homework for lower body + upper body warmup below 2 rds: 5ea half kneeling windmill (if it hurts to kneel, stand) 1:00 blackburns --if no PT prescribed perform the following to tolerance-- 2 rds: 8-10 prone DB hamstring curls @ mod load 30sec ea farmer hold w/ "perfect" posture 30sec ea clockwise/counterclockwise knee CARs 30sec ea clockwise/counterclockwise ankle CARs **cap at 10 min**

3 rounds: 6-12 cal AB (1:00 effort) 6ea staggered stance DB RDL @ mod load w/ 2111 tempo 6ea KB chainsaw row @ mod load w/ 2111 tempo 6 GHD hip extension w/ 3 down/1 up/1 pause at top tempo **15 min time cap**

Copenhagen Plank

3 x 15

Staggered Stance Goodmorning

3 x 6

Bent Over DB Row

3 x 6

5 strict chin ups 10(5ea) alternating single arm KBS @ mod load 15 abmat situps 12-15 calorie row NOTES: **careful using too of a push through the feet in a deep squat/excessive knee bend after the catch in the row, try to keep the heels planted and establish a bit more of a hinge position if needed to avoid discomfort. If this still doesn't feel right, Change machine to ski or bike if this was successful prior. **strict chin up: perform band assisted as needed for an unbroken set

Perform 5 min of your assigned physical therapy homework for lower body + upper body warmup below 2 rds: 5ea half kneel thoracic rotation (if it hurts to kneel, stand) 30sec ea clockwise/counterclockwise glenohumeral CARs --if no PT prescribed perform the following to tolerance-- 2 rds: 30sec ea clockwise/counterclockwise sidelying hip CARs 8-10 DB tibialis raises @ mod load 8-10ea single leg calf raises (use plate, adjust height or to two feet as needed) 8-10ea single leg soleus raises (use plate, adjust height or to two feet as needed) **cap at 10 min**

15 min for quality: 20Mea single arm reverse sled drag @ mod load 6-12 pushup T 8ea pallof press 8-10 banded reverse nordic curl @ 3111 tempo, move within a symptom free range **careful using too of a push through the feet in a deep squat/excessive knee bend after the catch in the row, try to keep the heels planted and establish a bit more of a hinge position if needed to avoid discomfort. If this still doesn't feel right, Change machine to ski or bike if this was successful prior. **if no sled drag KBs or walk backwards 1:00 on treadmill w/ power off or at an incline you can manage

Back Rack Box Step Up

8, 6, MAX

Single Arm Farmers Carry

30, 40, MAX

90 sec on 10(5ea) seesaw DB bench press @ mod-tough load erg bike/AB in remaining time **45sec rest** 90sec on 5 goblet squats w/ 2111 tempo @ w/ 1 DB above or lighter if need be erg bike/AB in remaining time **45sec rest** x 4 rounds NOTES: **goblet squat: load on squats should not increase symptoms. Be conservative, you can always build later in the cycle!

Perform 5 min of your assigned physical therapy homework for lower body + upper body warmup below 2 rds: 30sec ea direction feet assisted hanging scapular CARs 5ea sidelying thoracic rotation --if no PT prescribed perform the following to tolerance-- 2 rds: 8-10 prone DB hamstring curls @ mod load 8-10ea side plank clamshells 5ea 90/90 trunk flexion 10(5ea) 90/90 hip rotations **cap at 10 min**

8-12 min EMOM: 1) 12-16 banded face pulls 2) 6 single leg RDL R w/ 2121 tempo @ mod load 3) 6-8 band asissted GHD hamstring curl @ 3111 tempo 4) 6 single leg RDL L w/ 2121 tempo x 2-3 rds

Supinated Barbell RDL

3 x 6

Staggered Stance RDL

3 x 6

Sorensen Hold

3 x 30

Seesaw Upright Row

3 x 6

For time: (10:00 time cap) 10(5ea) alt DB snatch @ mod load 15 no pushup burpee 20 renegade row @ mod load 25 tuck ups 30 cal row/ski **2:00 rest** For time: (10:00 time cap) 30 cal row/ski 25 tuck ups 20 renegade row @ mod load 15 no pushup burpee 10(5ea) alt DB snatch @ mod load NOTES: **Time to complete task includes rest **no push up burpee: soft landing no hop, if this bothers you, perform 5-10 inchworms (whatever takes ~45sec-1:00)