Stationary Bike

1 x 3:00

Mobility Circuit

Preparation Mobility Circuit: 10 glute bridges 5/5 single leg glute bridges 10/10 lying straight leg high kick (hamstring opener) 5/5 alternating iron cross 5/5 alternating supine scorpion 10/10 hip rocker 10 Squat to Stand (hold your feet as you straighten your legs) 5/5 Deep squat alternating reach overhead 10 90/90 hip opener 5 inchworm with push up Preparation Band Upper Body Opener: 10 of each: Pass through around the world pull aparts elbow in supine grip pull aparts over head triceps snatch grip behind the neck press overhead squat high pull trap stretch :30 each side

KB double leg RDL

2 x 10

Walking Lunge with Rotation

2 x 10

Back Squat

6, 4, 3, 3, 3, 1, 1

Barbell Bench Press

8, 6, 3, 3, 2, 2, 2

Bulgarian Split Squat

4 x 12

Weighted Pull Ups

6 x 4

EMOM x10 Min 1 - 60 Double Unders / Penguin Jumps* Min 2 - 6 Power Cleans + Push Jerks Chose a barbell weight that is challenging but that you can complete this unbroken. If you chose to use DBs do 12 Alternating single arm reps 6/6 *Penguin Jumps : Jump up (like your jumping rope), while in the air tap your hips/thighs twice before landing

Dead Hang

1 x 10

Pigeon Stretch

1 x 1:00

Couch Stretch (Hip Flexors)

1 x 1:00

Run

1 x 3:00

Lat & Pec Stretch

1 x 10

DB Upright row to external rotation

1 x 10

high plank shoulder taps

1 x 20

Strict Press

5, 5, 5, 3, 3, 3, 1, 1

Band Skull Crusher

3 x 15

DB Lateral Raise

3 x 8

Banded Tricep Extension

3 x 15

Bent Over Rear Delt Fly

3 x 15

Push Ups

12 Minute AMRAP -10 cal bike -10 KB swings -10 Goblet squats -10 sit ups move continuously for 12 minutes Core Finisher 2 Rounds: :30 hollow hold 10 V ups :30 plank 20 russian twists

Childs Pose

1 x 10

Hamstring Rope Stretch

1 x 1:00

Butterfly Stretch

1 x 1:00

Mobility Circuit

Preparation Mobility Circuit: 10 glute bridges 5/5 single leg glute bridges 10/10 lying straight leg high kick (hamstring opener) 5/5 alternating iron cross 5/5 alternating supine scorpion 10/10 hip rocker 10 Squat to Stand (hold your feet as you straighten your legs) 5/5 Deep squat alternating reach overhead 10 90/90 hip opener 5 inchworm with push up Preparation Band Upper Body Opener: 10 of each: Pass through around the world pull aparts elbow in supine grip pull aparts over head triceps snatch grip behind the neck press overhead squat high pull trap stretch :30 each side

I-Y-T raises

1 x 8

Lateral Lunge in Place

1 x 10

Deadlift

4 x 5

Barbell Bench Press

12, 8, 8, 8

KB single leg RDL

3 x 8

Barbell Row

3 x 10

Barbell Shrug

3 x 10

3 Rounds for Time 100ft heavy farmers carry 10/10 Single arm overhead squat (20-35lbs) 3 pull ups If you can't do single arm OH squats, do 20 normal empty barbell OHS If you can't do any overhead hold, do 25 goblet squats 35lbs Banded pull ups as needed

Lat & Pec Stretch

1 x 10

Supine Iron Cross

1 x 1:00

Calf Stretch

1 x 1:00

Band Warmup

1 x 10

Strict Press

10, 8, 8, 8

Skull Crusher

3 x 12

Reverse Barbell Curl

3 x 10

Seated DB Press

3 x 12

Seated Lateral Raise

3 x 8

Hammer Curl

3 x MAX

5 Rounds: 500m Row / 1000m Bike 20 Wall Balls :30 min plank

Seated Forward Fold

1 x 1:00

Wide Legged Forward Fold

1 x 1:00

Childs Pose

1 x 1:00

5 rounds for time of: Run 800 meters 30 Kettlebell swings 50ft bear crawl

Every 2:00 x 10 sets (20:00 running clock) 12 cal bike/row/ski max ski ski/bike/row/run in remaining time *there is no rest, complete the cals of your choice then choose another option for the remaining time. RPE 7 - maintain the same pace throughout