Box Squat

Strict Press

Lat Pulldown

Rest 5 minutes then WORKOUT OF THE DAY / FINISHER All you need is a pair of dumbbells and a plyo box/bench 4 rounds of: Standing lateral raises :30s MAX REPS (use a pair of dumbbells that allow you to perform 10-15 reps unbroken) Burpees :30s MAX REPS (no jump. Chest touches the ground then stand up straight, that is 1 rep) Alternating box step ups :60s MAX REPS (holding the same dumbbells from above) (20-24 inch box/bench height) go as high as your current mobility allows. :90s rest between rounds

30 minutes using ANY modality of your choice. I recommend choosing the modality you are seeking to improve as a number one priority. If you are a tactical athlete, law enforcement this will likely be RUNNING. If running is not a priority, I HIGHLY recommend performing this session on a bike variation (assault bike/ c2 spin bike etc) as research shows this to have the least amount of impact to your muscles. Regardless of your choice of modality, zone 2 training is a mainstay in the first phase and will help build your base and complements the higher intensity work we do. A well rounded aerobic system = a well rounded athlete who can perform under all conditions, turn on the jets for high intensity when you have to but also repeat this output for a longer duration. ** NOTE: please stick with the same modality throughout for ease of tracking. Note down metrics such as your heart rate average, distance, calories, watts etc. What you will notice overtime is, you will be able to push the same output with a lower heart rate or a greater output at the same heart rate, ultimately telling you that your aerobic system is becoming more efficient and you are becoming fitter!

Reverse Lunges

Bench Press

rest 5 minutes then WORKOUT OF THE DAY / FINISHER "THE GRIP KILLER" as the name suggests, this circuit will absolute torch your grip and forearms. What you need: a pair of kettlebells, a conditioning machine of choice (assault bike, row erg or ski erg) 4 rounds Alternating Gorilla kettlebell rows - Use a pair of kettles where you can achieve 10 reps PER ARM with 2 RIR (2 reps in reserve) into Dual Kettlebell FARMERS CARRY - :30s for MAX DISTANCE (same kettles as above) into Dual Kettlebell PUSHUPS - MAX REPS (using the kettlebells as pushups handles to get a deeper range of motion) rest 2 minutes then repeat After above WOD, rest 3-5 minutes then 1 round of TABATA on the machine of your choice tabata is 8 rounds / 4 minutes of: :20s ON :10s OFF During the ON you are going at 9/10 intensity, during the OFF you are fully resting. **NOTE DOWN YOUR MODALITY, METRICS (CALS OR DISTANCE) and stick with the same to check your progress**

Single Leg Hip Thrust

Trap Bar Deadlift

Chin Up with Band

Band Assisted Pull Up

DB Push Press

Rest 5 minutes then WORKOUT OF THE DAY / FINISHER 20 minute EMOM (Every minute on the minute) 5 rounds Min 1 - Sled PUSH :15s + Sled PULL :15s (:30s TOTAL) with :30s rest Min 2 - Kettlebell swings :30s MAX REPS (AHAP As heavy as possible) :30s rest Min 3 - PLANK max hold (aiming for a full :60s) Min 4 - rest :60s SLED WEIGHT - Most empty sled weigh 50KG. I want you to load enough weight so when you PUSH it feels like a 7/10 difficulty. This same weight should feel like a 8/10 difficulty on the PULL as it is harder than the push. Track your weight and aim to add weight whenever you feel comfortable doing so. as a guide, pushing the Sled + your own bodyweight is a very good standard! KETTLE WEIGHT - if kettlebell swings are newer to you, lock down the movement and form first as it is sure to gas you out regardless, if you feel good bump the weight as heavy swings are unmatched for power and grip development!

30 minutes using ANY modality of your choice. + 10 minutes MAX EFFORT to finish. I recommend choosing the modality you are seeking to improve as a number one priority. If you are a tactical athlete, law enforcement this will likely be RUNNING. If running is not a priority, I HIGHLY recommend performing this session on a bike variation (assault bike/ c2 spin bike etc) as research shows this to have the least amount of impact to your muscles. Regardless of your choice of modality, zone 2 training is a mainstay in the first phase and will help build your base and complements the higher intensity work we do. A well rounded aerobic system = a well rounded athlete who can perform under all conditions, turn on the jets for high intensity when you have to but also repeat this output for a longer duration. ** NOTE: please stick with the same modality throughout for ease of tracking. Note down metrics such as your heart rate average, distance, calories, watts etc. What you will notice overtime is, you will be able to push the same output with a lower heart rate or a greater output at the same heart rate, ultimately telling you that your aerobic system is becoming more efficient and you are becoming fitter!