Dynamic Warm Up- Hero Athlete

Foam Roll- Anything tight. Do not be too aggressive, but spend 5-10 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for 1-2 Rounds. -Single Leg Lowering w/ band tension (If you don't have a band carefully hold a load and push towards the ceiling to activate your abs. 8 ea leg -Active Single Leg Raise (Push into the band with opposite hand of working leg). If you don't have a band, holding a light KB or DB on the opposite hand works as well. 8 ea leg -Leg Cycles with band punch 8 ea leg/arm -Glute Bridge to Band Press 8 reps -Standing Quad Stretch to overhead reach 8 ea -Single Leg RDL 8 ea leg -Single Leg RDL to overhead reach 8 ea leg -Reverse Lunge with Rotation over forward leg 8 ea -Pogo hops then drop into squat every 3-5 hops. Shift side to side in the bottom position. Don't think of these as reactive. While under control fall into the squat. 8 reps

Trap Bar Deadlift

5 x 2 @ 60 %

B Stance Single Arm Overhead Press

3 x 8

KB Hinge, Weight Pressed into Abs

3 x 8

Chest-Supported DB Row

3 x 12

Glute Bridge March

3 x 8

Chest Supported Y Raise

3 x 8

Double KB Front Racked (or Goblet) Reverse Lunge Off Step

3 x 8

Dynamic Warm Up- Hero Athlete

Foam Roll- Anything tight. Do not be too aggressive, but spend 5-10 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for 1-2 Rounds. -Single Leg Lowering w/ band tension (If you don't have a band carefully hold a load and push towards the ceiling to activate your abs. 8 ea leg -Active Single Leg Raise (Push into the band with opposite hand of working leg). If you don't have a band, holding a light KB or DB on the opposite hand works as well. 8 ea leg -Leg Cycles with band punch 8 ea leg/arm -Glute Bridge to Band Press 8 reps -Standing Quad Stretch to overhead reach 8 ea -Single Leg RDL 8 ea leg -Single Leg RDL to overhead reach 8 ea leg -Reverse Lunge with Rotation over forward leg 8 ea -Pogo hops then drop into squat every 3-5 hops. Shift side to side in the bottom position. Don't think of these as reactive. While under control fall into the squat. 8 reps

The volume isn't terribly high. We aren't going to run farther than 2 miles (in total, not all at once) this entire phase. If this is still too much for you, feel free to substitute some of this work for lower impact options. Rower, versaclimber, bike, etc. Just understand this day is meant to be quality not quantity. Reps x Distance Pace 4 x 100m Warm Up 2 x 200m 70-80% 2 x 400m 80-90% 4 x 200m 95%- Hard- a pace that if I had to you could chase and fight someone into custody at the end (if you're a firefighter, whatever pace is the equivalent is to that example). 4 x 100m Cool Down- by the last rep you are close to walking Warm up with easy 100m repeats. Rest approximately the amount of time it takes you to run each of these intervals. Start slow and get progressively faster. Then move to 200m repeats. Push it a little harder (as listed 70-80% effort) and still use the 1:1 work to rest ratio. Think like a hard jog. From there, hit two 400m's (2 separate laps around the track), just a bit little faster. Then complete 4 hard 200m, 95% effort. This is the pace you want to train yourself to hit when you need to move with purpose, but also be able to function/perform when you get to your destination. Then complete the cool down, 4 x 100m runs. Last rep should be near walking, still resting 1:1 during cool down.

Low Impact Zone 2

1 x 15:00

Foam Roll- Anything tight. Do not be too aggressive, but spend 5-10 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for 1-2 Rounds. -Single Leg Lowering w/ band tension (If you don't have a band carefully hold a load and push towards the ceiling to activate your abs. 8 ea leg -Active Single Leg Raise (Push into the band with opposite hand of working leg). If you don't have a band, holding a light KB or DB on the opposite hand works as well. 8 ea leg -Leg Cycles with band punch 8 ea leg/arm -Glute Bridge to Band Press 8 reps -Standing Quad Stretch to overhead reach 8 ea -Single Leg RDL 8 ea leg -Single Leg RDL to overhead reach 8 ea leg -Reverse Lunge with Rotation over forward leg 8 ea -Pogo hops then drop into squat every 3-5 hops. Shift side to side in the bottom position. Don't think of these as reactive. While under control fall into the squat. 8 reps

Floor Press Variation

4 x 5 @ 50, 55, 60, 65 %

Landmine Single Leg RDL

3 x 10

Landmine Push Press

3 x 8

Contra lateral Loaded Step Ups

3 x 10

Suitcase Marches

3 x 8

Plank Row Off Bench with Rotation

3 x 8

Dynamic Warm Up- Hero Athlete

Foam Roll- Anything tight. Do not be too aggressive, but spend 5-10 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for 1-2 Rounds. -Single Leg Lowering w/ band tension (If you don't have a band carefully hold a load and push towards the ceiling to activate your abs. 8 ea leg -Active Single Leg Raise (Push into the band with opposite hand of working leg). If you don't have a band, holding a light KB or DB on the opposite hand works as well. 8 ea leg -Leg Cycles with band punch 8 ea leg/arm -Glute Bridge to Band Press 8 reps -Standing Quad Stretch to overhead reach 8 ea -Single Leg RDL 8 ea leg -Single Leg RDL to overhead reach 8 ea leg -Reverse Lunge with Rotation over forward leg 8 ea -Pogo hops then drop into squat every 3-5 hops. Shift side to side in the bottom position. Don't think of these as reactive. While under control fall into the squat. 8 reps

Box Jump

4 x 5

Neutral Grip Flex Alt Low Incline DB Press

3 x 8

Skater Squat to Single Leg Stance

3 x 8

Tripod Row Off Bench

3 x 8

Contralateral Loaded Carry

3 x 0:30

Bicep- Your Choice

3 x 8

Tricep- Your Choice (any press down variation)

3 x 8

Dynamic Warm Up- Hero Athlete

Foam Roll- Anything tight. Do not be too aggressive, but spend 5-10 minutes hitting the entire body, particularly the lats, pecs, Glutes. Warm Up- Complete as a Circuit for 1-2 Rounds. -Single Leg Lowering w/ band tension (If you don't have a band carefully hold a load and push towards the ceiling to activate your abs. 8 ea leg -Active Single Leg Raise (Push into the band with opposite hand of working leg). If you don't have a band, holding a light KB or DB on the opposite hand works as well. 8 ea leg -Leg Cycles with band punch 8 ea leg/arm -Glute Bridge to Band Press 8 reps -Standing Quad Stretch to overhead reach 8 ea -Single Leg RDL 8 ea leg -Single Leg RDL to overhead reach 8 ea leg -Reverse Lunge with Rotation over forward leg 8 ea -Pogo hops then drop into squat every 3-5 hops. Shift side to side in the bottom position. Don't think of these as reactive. While under control fall into the squat. 8 reps

If you have access to a sled, I prefer you use that modality. Second best is hill sprints. Other modalities are listed below if you don't have access to these options. Another great method is alternating any of the methods listed below as long as you respect the work to rest interval. Explosive intervals for around 5-15 Seconds, followed with full recovery and then repeated (Heart rate returns to 130-140 bpm before repeating). Intervals should be under resistance and then removed during recovery. If you're using a KB, just put the bell down and wait until you recover. KB Swings (8-12 reps), Assault Bike, ECHO Bike, Spin Bike, Moderately loaded sled, Hill Sprints, etc Week 1: 5 Reps Week 2: 7 Reps Week 3: 10 Reps Week 4: 7 Reps

This will be equipment dependent. I don't want these to max effort make yourself puke intervals. Think a moderately hard pace- 80% or so of your fastest or heaviest. The general parameters I want you to follow in this phase is roughly 20-30 seconds of work, then about a minute or so of rest. Rest periods can even be a little longer depending on your fitness. You can still be a little tired when you repeat the interval, but I still want you to feel strong/powerful/be able to demonstrate safe movements. We're training our ability to be able to repeat those efforts. I promise next month I'll push you further and get you more tired. Building the engine be patient. If you have a heart rate monitor, this should be a workout where you get up to around 150-160 bpm, and then after your rest period it should fall to around 130-140bpm before going again. Total Sets for this month: Week 1: 8 Sets Week 2: 10 Sets Week 3: 12 Sets Week 4: 8 Sets Options for you (you can mix and match, combine, alternate each week, etc Just please follow the 30ish Seconds of work followed by recovery): 1) Dan John's Armor Building Complex + Double KB Racked Walk (Video Demo Below) 2 KB Cleans 1 KB Press 3 KB Front Squats Then: 15-20 Seconds- Racked KB walk You can use two KBs like in the video, or complete it with just one KB and then do the other side. If you use a single KB that will get you close to the total work interval. If you use two KBs, you can go from the squats right into a double KB racked carry (video below). Go until you hit that 20-30 second interval and then rest. You could even do one side, rest, then the other side, rest...and so on. 2) Sled + Carries 10-15 Seconds- Push/Pull a heavy a sled 10-15 Seconds- Heavy Farmers Carry (weight at sides) 3) Swings (Video Demo Below) and Into Goblet Squat Walks 10-15 Seconds of KB Swings 10-15 Seconds of Goblet Squat Walks This will wake up your hips/glutes. You don't need the band around your shins like in the video below but it makes this more challenging. 4) Sled You can just push or pull a sled in various ways for 20-30 seconds followed by rest. 5) Heavy Carry Medley (Everything is in the demos below) 10 Seconds- Double Racked 10 Seconds- Farmers (weight now at sides) 10 Seconds Suitcase One Arm 10 Seconds- Suitcase- Other Arm Yes this is a little longer of a work interval but still is roughly within the parameters of what we are doing. We go from the most challenging carry to some of the "easier" versions for your grip.

Loaded Walk Or Ruck

1 x 20:00