Baseline

2 rounds of: 1 min easy walk or jog on treadmill/row/stationary bike (your choice) 10 air squats 5 inch worms

Back Squat

5, 3, 1, 10, 10, 10 @ 45, 55, 65, 65, 65, 65 %

Lat Pull Down

3 x 12

Incline DB bench press

3 x 12

Decline Bench Sit-Up

3 x 12

**Choose between Option A or Option B!! *CHOOSE ONE OPTION ONLY!! Option A) For time: 21-15-9 Calorie row WB shots (20/14) *200m run/8 lateral burpees over the rower after each round! Option B) Work Intervals EMOM x10 alternating minutes: odd: Max distance row/bike/run/ski-erg (your choice, but choose 1 machine only!) even: REST *5x through this circuit Notes: *EMOM=Every minute on the minute *this is a simple workout that's essentially 1 minute of work and 1 minute of rest repeated for 5 rounds total. It will take exactly 10 minutes!

Choose between A,B, or C -CHOOSE 1 OPTION ONLY!! Option A) 4 or 5 rounds of: 15 sec jog 15 sec fast walk 30 sec jog 30 sec fast walk 45 sec jog 45 sec fast walk 60 sec jog 60 sec fast walk *1 min easy walk between rounds * *Simple fun jog/walk workout where the entire point is to keep you engaged and focused on the clock and it will make the time go by faster I swear! Option B) 30 sec on/30 sec rest x30 minutes 1)Run 2) assault bike 3) row 4) ski -erg 5) Box step-ups 6) Dynamic stretch of your choice *5 rounds through this circuit to promote blood flow and recovery *if no machines, then just modify to easy dynamic movements such as: -slow perfect air squats -controlled burpees -reverse lunges -single skips w/jump rope Option C) Go for a leisurely bike ride/swim/walk or just try and accumulate 8-10k steps throughout the day!

2 rounds of: 15 calorie row/bike/ski (your choice) 10 banded goodmornings 5 PVC Passthroughs

DeadStop Deadlift

5, 3, 1, 10, 10, 10 @ 45, 55, 65, 65, 65, 65 %

Seated DB Strict Press

3 x 12

Chin-ups

3 x 8

Lying Leg Lifts

3 x 15

**Choose between Option A or Option B!! *CHOOSE ONE OPTION ONLY!! Option A) 8 min AMRAP of: 3 rounds of: 16/12 calorie assault bike 16 alternating DB snatch -then max double unders/single skips with time remaining in the 8 minutes! Option B) Work Intervals 8x250m row *30 sec rest between intervals *goal is fastest overall time Notes: *program rowing monitor as select workout >new workout>intervals>distance>250m>30 sec rest>hit the checkmark box *if you have questions let me now and I'll send your a video.

Choose between A,B, or C -CHOOSE 1 OPTION ONLY!! Option A) For time: 50 calorie row 25 WB shots (20lb) 40 calorie row 20 WB shots 30 calorie row 15 WB shots 20 calorie row 10 WB shots 10 calorie row 5 WB shots Option B) 30 sec on/30 sec rest x30 minutes 1)Run 2) assault bike 3) row 4) ski -erg 5) Box step-ups 6) Dynamic stretch of your choice *5 rounds through this circuit to promote blood flow and recovery *if no machines, then just modify to easy dynamic movements such as: -slow perfect air squats -controlled burpees -reverse lunges -single skips w/jump rope Option C) Go for a leisurely bike ride/swim/walk or just try and accumulate 8-10k steps throughout the day!

2 rounds of: 1 min easy walk or jog on treadmill/row/stationary bike (your choice) 10 walking lunges 5 strict push-ups on ground or with hands on elevated surface!

Barbell Bench Press

5, 3, 1, 10, 10, 10 @ 45, 55, 65, 65, 65, 65 %

Bodyweight Inverted Row

3 x 12

DB Walking Lunge

3 x 12

MIddle Plank Hold

3 x 30

**Choose between Option A or Option B!! *CHOOSE ONE OPTION ONLY!! Option A) For time: 30 seconds work/30 seconds rest x12 alternating rounds: odd: 30 sec max distance sled/box push even: 30 sec max calorie ski-erg/row (ski-erg preferably) *if no sled, just do 30 on/30 off of the ski-erg/row every round Option B) Stair Mill 5 rounds of: (10 minutes total) 1 min moderate pace (NO HANDS ON RAILS) 1 min slow pace hands on rails *these stair mills are amazing, they are hard AF, but perfect for a big man like you, and not hard on the joints