Mountain Goat

Today could also be a recovery day. Eat good food, drink some water and electrolytes, and let your body catch up on rest! At most do some light activity, walk the dog, paddle board, etc.

Warm-up 1

2 sets of each: Cat/ cow x 5 Thoracic Spine rotations x 5/side Pec/ Lat Stretch x :20 sec hold Downward Dog Toe Taps x 5/side

Band Pull-Apart

3 x 15

Half Kneeling KB Windmill

3 x 3

Shoulder Press

4 x 6

DB Lateral Raise

4 x 12

Bottom Up KB Press

3 x 6

Chest Supported Rear Delt Flye - Partial

3 x 20

Deficit Push-Up

3 x 10

Barbell Bicep Curl

3 x 12

Prep 1

2 sets each: Bear crawl x 10yd Rolling V-up x 10 Kneel to Stand x 6 ea. Shoulder CARS x 4 ea.

Metcon 1

Longer duration metabolic conditioning today. This is an EMOM workout, so set a timer (or use the EMOM function in the app) and every minute start an exercise. Each exercise here is not meant to be *hard*, but by the end you will be fatigued from working for so long. Aim to work for about 20-30 seconds of every minute, shortening the work and increasing the rest time as you fatigue, if needed. Goal: 9 rounds x 4 exercises = 36 minutes *There are no prescribed reps. Work for a specific amount of time within each minute and try to maintain throughout the workout. Shorten the number of rounds if needed, with the goal being 45 seconds of work each minute for the full 36 minutes. -Air squat -Ruck overhead march in place (45#/ 30#) -Bench crunch -Farmers carry (w/ sandbags or dumbbells)

Rucking

Warm-up 1

2 sets of each: Cat/ cow x 5 Thoracic Spine rotations x 5/side Banded Ankle Mobility x :20 sec hold Downward Dog Toe Taps x 5/side

Cossack Squat

3 x 10

Tibialis Raise

3 x 20

Back Squat

8 x 3 @ 40, 50, 60, 70, 72.5, 75, 77.5, 80 %

Mini Band March In Place

4 x 10

5 rounds, rest as needed between rounds 5 reps per round 1 rep = 1 clean to shoulder, front squat, overhead press, front squat, drop KB, switch sides and repeat

Mountain Climber

3 x 20

DB Farmer's Carry

3 x 100

Rucking

Rowing

Warm-up 2

2 sets of each: Cat/ cow x5 Thoracic Spine Rotations x 5/side Downward Dog Toe Taps x 5/side Band Pull Apart x 10

Inverted Row Bent Knee

3 x 10

Single Leg RDL

3 x 6

Deadlift

4 x 4

Foot Anchored Sit-up

4 x 15

Bench Press

6 x 6 @ 50, 60, 70, 72.5, 75, 75 %

Band Face Pull

4 x 20

Lat Pulldown

3 x 12

Banded Tricep Pushdown

3 x 25

Ruck/ Walk/ Hike 6+ miles is ideal. Today doesn't need to be an all out effort weight or speed wise, but you'll be going for a longer duration. Strap on a moderate amount of weight and go to town. Try to keep an 18 minute pace or faster! Track how many miles you ruck, the amount of weight, and the time it takes, trying to push for a longer ruck today. *If you have a big event (i.e. race or long hike) on the weekend, you can do that instead of this workout, or this day could be a rest day. **If you are a runner or a cyclist, you could apply the same goal to your run or your ride today. Try to keep a consistent pace for a long time.