Billy Goat

Today is a great day for some easy to moderate conditioning. Take you pick and get some movement in... make it fun! Ideas: walk, ruck, hike, jog, run, bike, kayak, canoe, swim, surf, rollerblade, or anything else. Could be 10-15 minutes or could be a day long hike... be sure to fuel and hydrate properly! *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.

Today could also be a recovery day. Eat good food, drink some water and electrolytes, and let your body catch up on rest!

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

Durability

Perform 25-50 reps of the following: Hindu Push-ups Inverted Rows Tripod Air Squats - Barefoot if possible You should do this in no more than 5 sets (10 reps of each). If you cannot do that many push-ups on the floor, use the barbell in the rack or a bench to do elevated push-ups. 2 versions of inverted rows are shown - bent knees are easier!

Back Squat

3 x 8

Chin-Up

Barbell Bench Press

4 x 6

Cable Face Pull

4 x 12

Alternating Front Delt - OH Raise

3 x 12

Suitcase Carry

3 x 100

Minimum 15 minutes, maximum 30 minutes. Today should be a fast ruck. Keep it light so that you can move quickly... to move faster, move your feet quicker! It's game-changing advice, I know. Track how many miles you ruck, the amount of weight, and the time it takes. You don't need to go all out and ruin yourself, but keep a quick pace! **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 fast pace for a medium amount of time.

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)

Today is a HEAVY ruck. Load up your ruck with extra weight, sling a sandbag over your shoulders in addition to your ruck, carry weight by hand, share the load with a buddy, or any combo imaginable! Try to keep a 20 minute pace or better. No need to go excessively heavy, or more than 2-3 miles. We're still building the foundation. Minimum 20 minutes, maximum 45 minutes. Track how many miles you ruck, the amount of weight, and the time it takes. **If you are a runner or a cyclist, you could apply the same goal to your run or your ride today, trying to find a more hilly route to take.

2 sets of each: Dead hang x 10-30s Gorilla Stretch x 5 Seated Dowel T-Spine Rotations x 20/side Jefferson Curl x 5 (keep these light and in a controlled ROM)

Durability

Perform 25-50 reps of the following: Hindu Push-ups Inverted Rows Tripod Air Squats - Barefoot if possible You should do this in no more than 5 sets (10 reps of each). If you cannot do that many push-ups on the floor, use the barbell in the rack or a bench to do elevated push-ups. 2 versions of inverted rows are shown - bent knees are easier!

Deadlift | ATF

3 x 8

1-Arm DB Row

3 x 10

Shoulder Press

4 x 6

DB Bicep Curls

4 x 12

Chest Supported Rear Delt Flye - Partial

3 x 20

Tibialis Raise

3 x 20

Minimum 45 minutes, maximum 120 minutes. 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.