1:30 Row/Run + 30 Air Squats 4/4 World's Greatest Stretch 10/10 Ankle Rocks 10/10 Ankle Rolls 4/4 Seated 90/90 2 rounds: 15 Dumbbell Glute Bridges 10 Lateral walks (use bands if available) 8 Dumbbell RDLs 8 Inch Worms

Front Squat

4 x 5 @ 65 %

EMOM 15 Min 1: 10 Cal Row Min 2: 50ft Farmer Carry . Min 3: 8 Hand Release Push Up Target Intensity RPE: 6-7 Goal finish each minute with 20-25 seconds remaining Rest: Remaining of the minute. Modify as needed.

3 min easy machine of choice Easy, Moderate, Moderate fast 10 Walking Lunges 10/10 Leg Swings 15/15 Calf Raises 20 Around the worlds (bands or pvc pipe) 2 rounds: 20m A-Skips 20m High Knees 20m Glute Kickbacks 20m Side Marches

30 minutes Choose: RUN, Bike, Row, Ski RPE 3-4 You should be able to hold a conversation.

DB Romanian Deadlift

3 x 6 @ 6

Half-Kneeling DB Shoulder Press

3 x 8 @ 6

Dead Bug

2 x 10

Side Plank

2 x 0:30

2 rounds 200m Run 20 Arm Circles back and forth 20 90/90 stretches 3 second holds 6 ea. side Lunge + rotations 10 ea side Hip Circles 8 Goblet Squat 8 Push Ups 8 Bicep Curls'

Wall Balls

4 x 8 @ 6

3 Rounds - NOT FOR TIME RPE 6-7 Rest 2min between rounds 600m Run 15 Wall Balls (DB Thrusters) 10m Front Rack Dumbbell Lunges 10 Dumbbell rows

2 rounds 3 min row/bike 100 jump ropes/ Pogo Jumps 20 Arm Circles Back and Forth 8/8 Thread the needles 20 Pvc Pass throughs (bands) 10 Scap Push Ups 10 Band Pull Aparts 30 Sec Dead Hangs

Incline DB Bench Press

4 x 10 @ 7

Chest-Supported DB Row

4 x 12 @ 7 lb

Romanian Deadlift

3 x 12 @ 6

Front Foot Elevated Split Squat

3 x 10 @ 6

EMOM 10 RPE 6 Min 1: Sandbag Carry 100ft Min 2: 6 Sandbag Shoulder Toss Over **Farmer Carry / DB Cleans

Run/ Bike/ Ski Erg/ Swim/ Row Warm up 10min / Cool Down 10min.