Air Squat

2 x 15

Bear Crawl

2 x 10

Cossack Squat

1 x 10

Deadlift

3 x 1

Front Squat

5 x 3

Lateral Lunge

2 x 12

Long Arm Crunch

2 x 15

Cobra Push Up

2 x 10

Hollow Hold

2 x 00:30

T-Spine Reach

2 x 5

Overhead Press

4 x 3

Bench Press

8, 8, 6, 6

KB swings

4 x 10

Close Grip Bench Press

2 x 8

Lat Pulldown

4 x 10

Hanging Knee Raise

2 x 0:30

Med Ball Toe Touch

2 x 0:30

Superman

2 x 0:30

Jump Squat

3 x 0:45

Calf Raise

3 x 10

3 Point Bridge

3 x 5

Test a 30min time trial. Log the max distance you can run in 30mins.

Body Weight Reverse Lunge

2 x 10

1/2 V Up

2 x 5

Pigeon Stretch

2 x 0:30

Reverse Lunges

5, 5, 3, 3

Lateral Box Jump

4 x 3

Back Extension

3 x 15

Straight Leg Sit Ups

3 x 0:30

Seated Cable Bicep Curl

3 x 15

WORLD'S GREATEST STRETCH

3 x 5

Dead Hang

3 x 0:30

Overhead Squat w/ PVC

3 x 5

Exodus

Strength With Endurance - Exodus 14:13-14 2 Rounds for Time: 40 Cal Row 40 Lunges (20ea) 20s/35s -- 2min Rest -- 2 Rounds for Time: 20 Cal Row 20 Alternating DB Snatch 35/50

Push Up ISO

0:40, 0:30, 0:20

Face Down Y Raise Hold

3 x 5

DB Lateral Raise

3 x 10

Bench Press

5 x 5

Kneeling Landmine Press

2 x 10

Pull-Up

6 x 5

DB Front Raise

3 x 10

Chest-Supported DB Row

15, 10

Stability Ball Pike with Knee Tuck

2 x 20

Farmers carry

2 x 1:00

Push-Up

4 x 15

Pull-Up

4 x 10

Squat Jump

4 x 10

20 min outdoor walk. No matter the weather, leave your house prepared. Set your heart with gratitude regardless of the environment.