Squat Prep 1.0

2-3 Rounds 60-90sec Row 20 Tibialis Raises 15 Plank Psoas March R 15 Plank Psoas March L

Toes Elevated Dumbbell Romanian Deadlift

DB Suitcase Knee Over Toe Split Squat

Single Leg Feet Elevated Glute Bridge

Cyclist Goblet Squat

4 Sets Bike 400m 12 Hollow Rocks 9 Sprawls 30sec Plank Army Crawlers rest 90-120sec between sets

Groin Calves and Abdominals 4.0

2mins Per Position x 2 Rounds 1st. Butterfly or Wtd Butterfly 2nd. Low Dragon R 3rd. Low Dragon L 4th. Seal Stretch

Scapular Prep

3 Sets 10 Side Plank Rotations/arm 10 Push Ups with Alternating Toe Touch 30ft Extended Crab Walk

3 Sets Not For Time - PREFATIGUE 6 Bodyweight Turkish Sit Up 10 Bench Dips 6 /side Dumbbell Gorilla Row @ 3112

90/90 Legs Alternating DB Floor Press

DB Fly on the Floor

4mins AMRAP 2 Wall Climbs 6 Burpees rest 2mins 4mins AMRAP 21 Jumping Jacks 7 1 1/4 Pushup 7 V Ups rest 2mins Go back to the beginning and repeat each AMRAP a second time.

3 Sets Not for Time Prone Controlled Articular Rotations x 5/side Half Kneeling Windmill x 10/side (SLOW) KB Front Rack Carry x 50ft

Shoulders and Lats 1.0

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

Full Body Prep 1.0

2-3 Rounds 1k Bike 10 Toes Elevated Bodyweight Jefferson Curl or DB Jefferson Curl 10 Yoga Push Ups

3 sets 3 Burpee Box Jump 6 Skater Jump (3/side) Rest 60-90 sec Move as fast as possible and jump as high/far as possible under control.

Range of motion priority Single Leg Training EMOM x 10mins (Every Minute On the Minute) 1st - 10 Right Leg Knee Over Toe Split Squat 2nd - 10 Left Leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back leg is as straight as you can make it with the gluteal muscles of the rear leg flexed 2. Torso is very tall making you feel a deep hip flexor stretch 3. Knee is coming out over the toe even if this means the heel is coming off the floor. The goal is to get the hamstring of the bent forward leg to touch the calf. *Please consider raising the front foot on a 6" step or higher, along with holding onto something for balance, in order to help you achieve these positions.

100ft Prowler Push at BW 10 min AMRAP 100ft Prowler Push at BW 10 Burpees no Jump no Clap 10 Cross Body Toe Touch (5/side) @ 15min Mark 7min AMRAP 100ft Prowler Push at BW 12 Walking Lunges 6 Alternating DB Snatch @ 25min Mark For Time 100ft Prowler Push at BW 20 Alternating DB Power Clean & Push Press (10/side)

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

Full Body Prep 1.0

2-3 Rounds 1k Bike 10 Toes Elevated Bodyweight Jefferson Curl or DB Jefferson Curl 10 Yoga Push Ups

DB Reverse Lunge

Ring Rows

1 1/4 Front Squat

Dumbbell Gorilla Row

5min AMRAP 2-4-6-8-10-12...keep adding 2 reps per round Dumbbell Russian Swing *10 Mountain Climbers between each set rest 2mins 5min AMRAP 2-4-6-8-10-12...keep adding 2 reps per round Sit Ups *25 Weighted Jump Rope rest 2mins 5min AMRAP 2-4-6-8-10-12...keep adding 2 reps per round Dumbbell Thrusters *5 No Jump No Clap Burpee between each set

Quads and Glutes 1.0

1min Per Position x 2 Rounds 1st. Couch Stretch R 2nd. Couch Stretch L 3rd. Elevated Pigeon R 4th. Elevated Pigeon L Once complete with the above 4 stations for 2 Rounds, move onto the following: 2min Heel Sit

2-3 Rounds 30 Jumping Jacks 20 Tall Kneeling Band Pull Aparts 15 Dumbbell Bench pull Overs 10 Inchworm

Wide Stance Seated Good Morning

Tuck Up

Tall Plank Knee to Elbow

Dual DB Sumo Deadlift

Deficit Push Up

For Time 30 Switch Lunge 30 Alternating Single Arm Devils Press 20 Switch Lunge 20 Alternating Single Arm Devils Press 10 Switch Lunge 10 Alternating Single Arm Devils Press

Crush Grip DB Bicep Curl

DB Crush Grip Overhead Triceps Exertions

DB Pullover

Hamstrings Quads and Calf 2.0

1min Per Station x 1-2 Rounds 1st. Weight Assisted Straddle Fold 2nd. Couch Stretch R 3rd. Couch Stretch L Once complete with the above stations for 1-2 Rounds, move onto the following. 2mins Toe Sit

10 Cal Row or 400m jog @ easy to moderate pace 20m KB Cross Body Carry/arm 10 Weight Plate Russian Twists After you have finished part A move on to do part B. This was designed for you to do both.

Mobility Bodyweight Strength Flow #1 3 Rounds Not for Time 15 Slant Board Bodyweight Jefferson Curls 15 Elevated Pigeon Good Mornings 15 Band Round the Waist/side 15 Bodyweight ATG Lunges/side

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.