Squat Prep 3.0

Ankles and Hip Flexors 2-3 Sets: 15 Tibialis Raises 15 Standing Calf Raise 15 Tuck Ups

DB Front Squat

Box Jump

DB Suitcase Drop Lunge

Supinated Grip Inverted Row

3 Sets Row 200m 12 DB Suitcase Walking Lunge Row 200m 12 Dumbbell Thruster rest walk 2mins between sets 10% BW per hand for your DB exercises

Quads and Glutes 3.0

2mins Per Station 1st. Couch Stretch R 2nd. Couch Stretch L 3rd. Pigeon R 4th. Pigeon L

2-3 Sets: 60sec Jump Rope *Or 60sec Jumping Jacks or 60 Seconds Bike rest 30sec 2-3 Sets: 20 Prone Scapular Retractions 15 Scapular Push Ups

Every 3mins x 4 Sets 200m Row 10 Plank Alternating Toe Touches 20 Alternating Tall Plank Knees to Elbows

DB Floor Press

1-Arm DB Row

For Time @ Sustained Pace: 40 Hand Release Push Ups 40 Tuck Ups 100 Weighted Jump Rope or 200 Jump Rope 40 Beast to Alternating Leg Through (20/side) 40 Underswitch to Crab Reach (20/side) 100 Weighted Jump Rope or 200 Jump Rope 40 Pike Position Handstand Push-Ups 40 Sit Ups

2-3 Sets 1. 20 DB Russian Twists/side rest as needed 2. 5 Half Kneeling DB Windmill/side rest as needed 3. 20 Side Plank Hip Taps/side rest as needed and back to 1

1min Per Position x 2 Rounds 1st. Twisted Cross R 2nd. Twisted Cross L 3rd. Child Pose with Lat Stretch R 4th. Child Pose with Lat Stretch L

2-3 Rounds 20 Beast to Alternating Leg Through 10 Toes Elevated Bodyweight Jefferson Curl 10 Yoga Push Ups

8min AMRAP 5 Dual DB Deadlift 5 Dual DB Power Clean 5 Dual DB Press 5 Dual DB Front Squats 100ft Dual DB Front Rack Carry

DB Romanian Deadlift

Tall Kneeling Crush Grip Bicep Curl

Half-Kneeling DB Shoulder Press

Plank Army Crawlers

4 x 0:45

8min AMRAP 3/side DB Reverse Lunge to DB Romanian Deadlift 6 DB Press 12 DB Hollow Rocks 12 Alternating DB Hollow Body Floor Press

Groin Glutes and Abdominals 1.0

1min Per Position x 2 Rounds 1st. Seal Stretch 2nd. Butterfly or Weighted Butterfly 3rd. Pigeon Stretch R 4th. Pigeon Stretch L Once complete with the above 4 stations for 2 Rounds, move onto the following: 2mins Static Back

Overhead Prep 3.0

2-3 Rounds 200 Jump Rope or 50 Jumping Jacks or 10 Cal Bike 30sec Reverse Plank Bridge 30sec Side Plank R 30sec Side Plank L

3-4 Sets 6 Archer Push Up/side 12 Elbow Plank Press Up 18 Reverse Plank Bridge Hip Lifts

DB Floor Press

Dumbbell Gorilla Row

Feet Elevated Bench Dip

For Time Row 400m then 30-20-10: Sit Ups Drop Squats then Row 400m then 30-20-10: Hollow Rocks 15-10-5: Sprawls then Row 400m

Chest Lats and Triceps 2.0

1min Per Station x 2 Rounds 1st. Thread the Needle R 2nd. Thread the Needle L 3rd. Anterior Chain Stretch R 4th. Anterior Chain Stretch L Once complete with the above 4 stations for 2 Rounds, move onto the following. 2mins Bench Shoulder Flex with Thoracic Mobilization

Hinge Prep 3.0

2-3 Sets 30 Elephant Walk Steps (15/leg) 10 Alternating Bodyweight Cossack Squats 30sec Hollow Rocks

For Time 12-11-10-9-8-7-6-5-4-3-2-1 Switch Lunges *after each set, perform - 50ft DB Farmers Carry - 3 Burpees No Jump No Clap

Sumo Stance DB RDL

Sumo Stance Goblet Squat

10 Sets 6 Bodyweight Turkish Sit Up 6 Alternating DB Snatch from Floor (3/arm) 12 Cobra Tall Kneeling to Standing (6/leg) rest 30sec between sets

2-3 Sets 1. Dual DB Hollow Body Flutter Kicks x 45sec rest 30sec 2. Tall Kneeling DB Crush Grip Bicep Curl x 10-12 reps rest 30sec 3. Hollow Body Dumbbell Pullover x 12-15 reps rest 90sec

3mins Per Station 1st. Low Dragon Stretch R 2nd. Low Dragon Stretch L 3rd. Saddle Pose

Walk 30 Minutes

Mobility and Maintenance Using the “Ready State” YouTube channel as a guide: * Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them. C. Nutrition Preparation * Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week. D. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends in person or on Zoom or Skype; the key is to engage in activities that make your life full and help you recharge your batteries.