Muzzles & Muscles

3 Rounds 15 Jumping Jacks 2 x 25' Shuttle Runs Followed by Line Drills Toy Soldiers Butt Kickers High Knees Knees to Chest

6 RFT 400M Run <Rest 3 Minutes Between Each Round> Scaling: Scale distances to meet the time domain of 1:30-2:00, but avoid over-scaling. Substitute the run with a row, Ski Erg, C2 bike, or an Assault or Echo bike.

Dry Fire

5 x 15

On a Running Clock Perform 5 Sprawls 5 Double Dumbbell Deadlifts 30 Second Plank Hold 100M Row 5 Birddogs Mobility: 5 Slow and Controlled Downward Dog to Upward Dog 1 Minute Deep Squat Hold (Using a dumbbell or holding an upright)

5 RFT 10 Burpees 5 Deadlifts 225#/155# + 20 #/round Scaling Options: Consider reducing the number of burpees so that you can continue moving each round. Choose a weight that you know will be challenging to finish round 5 yet not slow you down between reps.

Rowling The goal is to make your rower land exactly on 100M each round. For every meter off from 100, perform the same number of reps on the following movements: Round 1: Ring Rows Round 2: Double Dumbbell Cleans (Light) Round 3: Jumping Squats Mobility 1 Minute Lat Stretch (Using a PVC pipe, stack your hands at the top of the pipe, while you hinge and push your hips back. The stretch should be felt through the lats and upper arms) 1 Minute Pec Smash with Tennis Ball 1 Minute Lat Stretch (Switch which hand is placed on top from the first time) 1 Minute Seated Hamstring Stretch

25 Minute AMRAP

25 Minute AMRAP Row 500M 10 Pull Ups 3 Stone Sandbag Cleans *Sandbag Clean is from ground to shoulder, where bag is dropped in front of body for next rep **Each 250M row counts as 1 rep Scaling: Reduce meters on rower to achieve 1:50 - 2:15 pace. Choose a pullup modification such as jumping pullup, banded pullup, or ring row, allowing minimal rest during set. Have a backup plan if you start failing the sandbag cleans. Having a heavier pair of dumbbells for double dumbbell power cleans can help. https://www.youtube.com/watch?v=bKupJRL22HM

4 Rounds 250M Row 12 Hanging Knee Raises 20 Second Dead Hang 5 Scap Retractions

Practice Rope Climbs for 10 - 15 Minutes

10 Rope Climbs For Time Scaling: Reduce the height of the climb, or the total volume if stamina is an issue. Scale to let downs if grip strength and/or the skill of the foot wrap is an issue.

200M Single Dumbbell/Kettlebell OH Walk (53#/35#) *Switch arms as needed Scaling: For the overhead walk, switch arms as needed but choose a weight that will allow you to carry at least 25 meters before needing to switch.

Tabata 8 Rounds (20 Seconds On / 10 Seconds Off) Mountain Climbers Single Unders Farmer Carry Hold Knuckle Draggers x2 Mobility: 30 Second Calf Stretch (Right) 30 Second Calf Stretch (Left) 15 Second Wrist Rollouts 1 Minute Forearm Stretch (Hands on floor, arms extended, slowly lean forward so that shoulders pass wrists and return)

For Time Rounds 1 - 3 50 Double Unders 100M Farmer Carry 30M Stone Sandbag Roll Rounds 4 - 6 40 Double Unders 100M Suitcase Carry (Strong Side) 30M Stone Sandbag Roll Rounds 7 - 9 30 Double Unders 100M Suitcase Carry (Support Side) 30M Stone Sandbag Roll <Rest 1 Minute Between Each Round> *Perform the sandbag roll by placing both hands towards the bottom of the bag, jump back with your feet, and 'scoop' the bag with you, driving it backwards between your feet Scaling: This isn't the workout to test how your double unders may or may not go. When in doubt go with single unders. Have a backup plan ready in terms of weight on the carry movements as the volume may get to you.

Dry Fire

8 x 5

5 Minute AMRAP 10 Air Squats 8 Double Dumbbell Push Press (Light) 6 Calorie Echo Bike Mobility 30 Second Banded Lat Stretch (Using a band wrapped around a pullup bar, place the band just above your elbow on the outside of your upper arm, walk out from the pullbar letting the band lift your elbow up and feel the stretch in your tricep and lat) (Left and Right) 1 Minute Bottom of Squat Hold

20 Minute EMOM Min 1: 15 Sandbag Squats Min 2: 15 Push Press @ 50% BW Min 3: 15/12 Calorie Echo Bike Min 4: Rest *Sandbag may be that of handles or round. If you only have a round sandbag, try getting the sandbag on your shoulders as best you can. Scaling: Take note of the bodyweight recommendations on the Push Press. Don't hesitate to scale the number of reps down early on as you can hit the point of no return too soon otherwise.

Dry Fire

4 x 5