TC Squat Yellow Express

Perform 5 min of your assigned physical therapy homework for lower body or the following: Spend 1:00 @ ea station for 1 round: 1) 30sec ea half kneeling front rack rotation (if it hurts to kneel, stand) 2) 30sec ea side plank clamshells 3) 1:00 DB tibialis raises 4) 30sec ea single leg calf raises (use 2-4" elevated surface or step if not available, adjust height or to two feet as needed) 5) 30sec ea single leg soleus raises (use 2-4" elevated surface or step if not available, adjust height or to two feet as needed) **cap at 6 min**

8 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 rds

Back Rack DB 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 goblet 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 bike (40sec max) x4 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 **goblet carry: goblet hold in place 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 or the following: Spend 1:00 @ ea station for 1 round: 1) 30sec ea half kneeling windmill (if it hurts to kneel, stand) 2) 1:00 prone DB hamstring curls 30 30sec ea farmer hold w/ "perfect" posture 4) 30sec ea clockwise/counterclockwise knee CARs 5) 30sec ea clockwise/counterclockwise ankle CARs **cap at 6 min**

2 rounds: 6-12 cal bike (1:00 effort) 6ea staggered stance DB RDL @ mod load w/ 2111 tempo 6ea DB chainsaw row @ mod load w/ 2111 tempo 12 banded good mornings w/ 3 down/1 up/1 pause at top tempo **10 min time cap**

Copenhagen Plank

3 x 15

DB Back Rack Staggered Stance Goodmorning

3 x 6

Bent Over DB Row

3 x 6

5 strict chin ups 10(5ea) alternating single arm DB swings @ mod load 15 situps 10-15 calorie bike (1:15 max) NOTES: **strict chin up: perform band assisted as needed for an unbroken set

Perform 5 min of your assigned physical therapy homework for lower body or the following: Spend 1:00 @ ea station for 1 round: 1) 30sec ea half kneeling front rack rotation (if it hurts to kneel, stand) 2) 30sec ea clockwise/counterclockwise sidelying hip CARs 3) 1:00 tibialis raises 4) 30sec ea single leg calf raises (use plate, adjust height or to two feet as needed) 5) 30sec ea single leg soleus raises (use plate, adjust height or to two feet as needed) **cap at 6 min**

10 min for quality: 20Mea single arm reverse magic carpet/sled drag @ mod load OR 30sec goblet march @ mod load 6-12 pushup T** 8ea pallof press 8-10 banded reverse nordic curl @ 3111 tempo, move within a symptom free range **elevate push up as needed

Dual DB Front 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 bike in remaining time **30sec rest** 90sec on 5 goblet squats w/ 2111 tempo w/ 1 DB above or lighter if need be bike in remaining time **30sec 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 or the following: Spend 1:00 @ ea station for 1 round: 1) 30sec ea sidelying thoracic rotation 2) 1:00 prone DB hamstring curls @ mod load 3) 30sec ea side plank clamshells 4) 30sec ea 90/90 trunk flexion 5) 1:00 alt 90/90 hip rotations **cap at 6 min**

8 min EMOM: 1) 12-16 banded face pulls 2) 6 single leg RDL R w/ 2121 tempo @ mod load 3) 6-8 towel slider hamstring curls @ 3111 tempo, grab an old towel and a surface to slide on! 4) 6 single leg RDL L w/ 2121 tempo x 2 rds **towel hamstring curl: Use erg hamstring curl video as a guide, feet will be on the floor and the towel will be subbed for the slide seat on the erg. Be sure to brace abs/hips before every rep. See demo vid for negatives as a regression if too tough.

Supinated DB RDL

3 x 6

Staggered Stance DB RDL

3 x 6

Seesaw Upright Row

3 x 6

For time: (7:00 time cap) 10-15 cal bike (~1:00) 10(5ea) alt DB snatch @ mod load 15 no pushup burpee 20(10ea) renegade row @ mod load 25 tuck ups **2:00 rest** For time: (7:00 time cap) 25 tuck ups 20(10ea) renegade row @ mod load 15 no pushup burpee 10(5ea) alt DB snatch @ mod load 10-15 cal bike 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)