Upper Body Prep

3 rounds Bar/Ring Hang x30 seconds, (accumulate in multiple attempts if necessary) Quadruped t-spine rotations x 5/side KB Armbar x5/side Lying Handcuffs x 8

Incline DB Bench Press

Chest-Supported DB Row

Standing Landmine Press

Pull-Up

Incline DB Fly

Cable Face Pull

Cable Bicep Curl

E-Z Bar Overhead Tricep Extension

Push-Up

1 x 40

Ring-Row

Lower Body Prep

3 rounds 90/90 hip switches x 5/side, use hand/elbow support if needed Adductor Rock + T-Spine Rotation 8/side Quadruped Hip CARs– 2x5/side Single Leg RDL to Lunge Flow – 2x8/side

Trap Bar Deadlift

Front Squat

DB Step Up

Lying Leg Curl

4 rounds of: 12-15 Russian KB Swings 20m Prowler Sprint minimal rest between rounds

Jump on a bike/rower/ski-erg for 5 minutes to get the body warm Then spend 10-15 minutes moving through the following drills at your own pace and following your body's signals, (if a position feels like it's somewhere you should stay a little longer then do so). Incline Pigeon Rotations 10-12 each side Swiss Ball T-Spine Rotations 8-10 each side Downward Dog to Reach Back 8-10 each side Half Kneeling T-Spine Wall Rotations 8 each side

Choose one or spread your total time over multiple cardio machines, (treadmill/bike/crosstrainer/ etc....), and work at a pace that feels like you could only say about 10 words before needing to take a breath. Aim for 30-40 minutes

Choose any 4-6 exercises that you can perform at a constant effort for 30-40 minutes; Farmer's Carry, sled pulls, low intensity body-weight/kettlebell movements/light boxing bag work etc... Perform them as a circuit using any 1:1 work:rest ratio that you prefer, (30 seconds on, 30 seconds off/ 20 seconds on, 20 seconds off) Work at a pace that feels like you could only say about 10 words before needing to take a breath. Aim for 40-60 minutes.

Get outside and walk/cycle/throw a frisbee/shoot some hoops.... whatever you want really as long as you can work at a pace that feels like you could only say about 10 words before needing to take a breath. Aim for 30-40 minutes.

Upper Body Prep

3 rounds Bar/Ring Hang x30 seconds, (accumulate in multiple attempts if necessary) Quadruped t-spine rotations x 5/side KB Armbar x5/side Lying Handcuffs x 8

Close Grip Bench Press

1-Arm DB Row

Dip

Inverted Row

Narrow Push Ups

Seated Row

Hammer Curl

DB Lateral Raise

Lower Body Prep

3 rounds 90/90 hip switches x 5/side, use hand/elbow support if needed Adductor Rock + T-Spine Rotation 8/side Quadruped Hip CARs– 2x5/side Single Leg RDL to Lunge Flow – 2x8/side

Goblet Clean*

3 x 5

Jump Squat

DB Split Squat

RDL

3 rounds of: 200m Row/Ski 20m Walking Lunges, (no weight) 10 Swiss Ball Hamstring Curls minimal rest between rounds

Jump on a bike/rower/ski-erg for 5 minutes to get the body warm Then spend 10-15 minutes moving through the following drills at your own pace and following your body's signals, (if a position feels like it's somewhere you should stay a little longer then do so). Incline Pigeon Rotations 10-12 each side Swiss Ball T-Spine Rotations 8-10 each side Downward Dog to Reach Back 8-10 each side Half Kneeling T-Spine Wall Rotations 8 each side

Choose one or spread your total time over multiple cardio machines, (treadmill/bike/crosstrainer/ etc....), and work at a pace that feels like you could only say about 10 words before needing to take a breath. Aim for 30-40 minutes

Choose any 4-6 exercises that you can perform at a constant effort for 30-40 minutes; Farmer's Carry, sled pulls, low intensity body-weight/kettlebell movements/light boxing bag work etc... Perform them as a circuit using any 1:1 work:rest ratio that you prefer, (30 seconds on, 30 seconds off/ 20 seconds on, 20 seconds off) Work at a pace that feels like you could only say about 10 words before needing to take a breath. Aim for 40-60 minutes.

Get outside and walk/cycle/throw a frisbee/shoot some hoops.... whatever you want really as long as you can work at a pace that feels like you could only say about 10 words before needing to take a breath. Aim for 30-40 minutes.