Zone 2 training is training around - 65-75% of max heart rate - or if you dont have access to a heart rate monitor, exercises at a pace where you can maintain a conversation for the duration of the training session. 30 minutes of cycling or running

Lower body warm up

2 sets of all the movements. Light sled push forward x 40 yards Medicine ball slam x 10 reps. box jumps x 5 reps light farmer walks x 30 yards. Perform the exercises and quickly move to the next exercise. Don't load the exercises up with a lot of weight. After finishing the 1st set rest should be less than 1 minute. Warm up should be completed under 10 minutes.

Trap Bar Deadlift

4 x 5

Pull-Up

6 x 6

Hang Clean

3 x 8

DB Bench Press

3 x 8

3 rounds 25 wall balls 10 burpee broad jumps *rest 60 seconds

Offset OH/Farmery carry

@ 30

GHD Sit-Up

seated calf raise

Run

_ , MAX, MAX, MAX, _ @ 10:00, 3:00, 3:00, 3:00, 10:00

Run

4 x 400

Upper Body mobility/ warm up

2 rounds of each exercise - Dead hang 20-30 seconds - lateral DB raise 15 reps - Kneeling Lat Mobility - db fly on bench 5 reps ( Let it stretch at the bottom, use light DB's)

DB Shoulder Press

3 x 15

banded shoulder press

Rope sled row

3 x 50

DB Farmer's Carry

@ 100

SkiErg

@ 250

Rowing

3 x 250

Lower body mobility/ Warm up

2 rounds of each exercise 10-15 reps - Half kneeling Groin Opener - Jefferson curl (Light weight) - Leg Swings - Dead Hang ( 20-30 seconds)

1000 meter run

1 x 1

Back Squat

3 x 15

DB Bulgarian Split Squat

3 x MAX @ 0 lb

Sled Push

3 x 50

DB RDL

2 x 10

Calf Raise

Back Extension

trx crunch

2 x MAX

Run

1, _