Strength and Size

Foam Roller T-Spine Extensions - 30 sec Half Kneeling Weight Hip Shifts - 5/5 x 5 sec hold 2 Rounds: Assisted Hip Airplanes - 5/5 reps Toe Grab Kang Squat - 5 reps 90/90 Switch + Reach - 5/5 reps *If you need more warm up, do another round or add whatever mobility you need to get you ready.

Barbell Box Back Squat

4 x 5

DB Romain Deadlift

4 x 8

Leg Extension

3 x 8

Seated Calf Raise

Diaphragm Breathing

1 x 2:00

1.) Get 8+ hours of sleep. 2.) Make sure to eat your calories, just because it is a rest day does not mean you eat less. 3.) Drink plenty of water, about 1/2 your bodyweight in oz minimum. 4.) Get 10,000+ steps, this can be just moving throughout the day, going on a walk or the GPP work. 5.) Do something for someone else, offer your help, go out of your way to be a decent human being!

Warm Up: Rower - 500m @ 6 difficulty Every 4:00 x 4: 30 yard Backward Sled Pull 30 yard Farmer Carry @ 40% of BW in each hand 25 Banded Tricep Extensions 25 Banded Bicep Curls *The time that is left between the next 4 minutes is rest. So if you end at 3:00, that means you have a 1 minute rest.

Echo Bike Sprint

6 x 10 @ 50

Banded Lower Body Stretch Routine

For Completion

Elevated Prayer Stretch - 3x10 sec hold Foam Roller Thread the Needle - 5/5 reps 2 Rounds: Yoga Push Up - 5 reps DB External Rotation off Knee - 10/10 reps Incline T's - 10 reps @ 3-5lb *If you need more warm up, do another round or add whatever mobility you need to get you ready.

Barbell Bench Press

4 x 5

DB Chest Supported Row

4 x 8

Banded Deadbug

3 x 8

DB Skullcrushers from Floor

3 x 10

Diaphragm Breathing

1 x 2:00

1.) Get 8+ hours of sleep. 2.) Make sure to eat your calories, just because it is a rest day does not mean you eat less. 3.) Drink plenty of water, about 1/2 your bodyweight in oz minimum. 4.) Get 10,000+ steps, this can be just moving throughout the day, going on a walk, cycle, etc. 5.) Do something for someone else, offer your help, go out of your way to be a decent human being!

Foam Roll the following areas: -Back - Glutes - Hamstrings - Calves -Quads -Take your time, if you find a knot or tight area, hold it there for 30 sec then move on Deep Holds: These are meant to be done for awhile, around 1-3 minutes. Allow your body to sink into these positions. -Elevated Pigeon Hold - As long as you need on each side -RFE Hip Flexor Stretch - As long as you need on each side -Frog Stretch - As long as you need on each side -Open Book Hold - As long as you need on each side Mobility Flow: These are movements create movement of the tissue, lengthening and shortening the muscle allowing your body to access a full range of motion. Do not rush these, but there should be constant movement. -Spider Man Series - 5/5 reps -Prone Scorions - 5/5 reps -Cobra to Downward Dog - 10 reps -Adductor Rock Backs - 10/10 reps Loaded Mobility: Adding load to a mobility drill helps lengthening the tissue to help gain a larger range of motion as well helps strengthening at end range. -Seated DB Butterfly - Put a db on each knee and allow the weight to pull the knees down. You can pulse the knees or just do a hold. Do this movement for 1-3 minutes. I like to put my back against a wall to help me sit up tall.

Foam Roller T-Spine Extensions - 5 reps Prone Scorpions - 5/5 reps 2 Rounds: Banded Good Mornings - 10 reps ( Pretend your holding suspenders, engage lats) Adductor Rock Backs - 10/10 reps Quadruped Hip CARs - 5/5 reps *If you need more warm up, do another round or add whatever mobility you need to get you ready.

Trap Bar Deadlift

4 x 5

Leg Press

4 x 8

Lying Machine Hamstring Curl

3 x 8

Toes Elevated Standing Calf Raise

3 x 15

Diaphragm Breathing

1 x 2:00

Dead Hang - At least 30 sec but can hold for as long as you need and you can even break up your time Half Kneeling Wall T-Spine Rotations - 10/10 reps 2 Rounds: Scapular Pull Ups - 5-10 reps Banded Overhead Press - 15 reps Banded Pulldown - 15 reps *If you need more warm up, do another round or add whatever mobility you need to get you ready.

Neutral Grip Pull Up

DB Incline Shoulder Press

4 x 8

Cable Pallof Press

3 x 8

DB Hammer Curl

3 x 10

Diaphragm Breathing

1 x 2:00

1.) Get 8+ hours of sleep. 2.) Make sure to eat your calories, just because it is a rest day does not mean you eat less. 3.) Drink plenty of water, about 1/2 your bodyweight in oz minimum. 4.) Get 10,000+ steps, this can be just moving throughout the day, going on a walk, cycle, etc. 5.) Do something for someone else, offer your help, go out of your way to be a decent human being!

Lacrosse Ball Roll the following areas: -Traps - Feet - Chest -Take your time, if you find a knot or tight area, hold it there for 30 sec then move on Deep Holds: These are meant to be done for awhile, around 1-3 minutes. Allow your body to sink into these positions. -Elevated Pigeon Hold - As long as you need on each side -RFE Hip Flexor Stretch - As long as you need on each side -Frog Stretch - As long as you need on each side -Open Book Hold - As long as you need on each side Mobility Flow: These are movements create movement of the tissue, lengthening and shortening the muscle allowing your body to access a full range of motion. Do not rush these, but there should be constant movement. -Spider Man Series - 5/5 reps -Prone Scorions - 5/5 reps -Cobra to Downward Dog - 10 reps -Adductor Rock Backs - 10/10 reps Loaded Mobility: Adding load to a mobility drill helps lengthening the tissue to help gain a larger range of motion as well helps strengthening at end range. -Cable Thread the Needle - 3 sets of 5 reps on each side with a 5 sec hold on each rep at end range. Let the cable pull the arm, rotate the spine so your shoulders are stacked facing straight up and down.