Elevate FFA B1D1 Warm-up

3 minute easy assault bike 2 Rounds - Deep Lunge + Rotation 5 each - Banded Lateral Monster Walks 15 each - Inchworm + Pushup 5 - 10 Second Hard Assault Bike

Back Squat

10, 8, 6, 6

Incline DB Bench Press

8, 8, 6, 6

Chest-Supported DB Row

4 x 8

DB Reverse Lunge

3 x 16

Wall Assisted Handstand Hold

3 x 0:30

Plank Kettlebell Drag

3 x 20

Toe touches

3 x 30

3 min easy bike 2 rounds of - 8 calorie row - 50' front rack carry - 8 cal ski - 10 body weight step ups - 8 cal bike - 20 air squats

The Goal of this workout is to keep a consistent pace during the row and ski. Keep the effort around a 6/10. Then finish hard when you reach the bike. Much like a race, you will keep a doable pace until the home stretch. 1. 4 rounds: Every 3 minutes perform 8 burpees - 500M row - 30 second sandbag hold (MODIFY: 30 second plank) - Rest 3 minutes - 2. 4 rounds: Every 3 minutes perform 15 Kettlebell swings - 500M Ski - 12 weighted step-ups - Rest 3 minutes - 3. 4 Rounds - 20/15 cal bike - 12 wall balls

FFA Explosive Warm-Up

3 min easy assault bike 3 Rounds - Goblet Squat 10 - Double leg pogos 30 m - Burpee + Jump to box 8 - Renegade Row 10

Hex Bar Deadlift

4 x 5

Triple Broad Jump

4 x 1

Landmine Anti-Rotation

3 x 16

Rotational Med ball Slams

3 x 10

Explosive Push-Up

4 x 5

Skater Hops

4 x 10

Box Toe Tap

3 x 30

Farmer's Carry

@ 100

Core Circuit: 20 seconds on 10 seconds off 3 times through - Toe Touches - Bicycles - Reverse Crunches - Penguins - Leg Raises - Pass Throughs - Alternating V-Ups - Rest

Running Warm-Up

800M jog Dynamic Run Warm-Up - Forward Skips 30m - Side Skips 30 m each - Karaoke 30 m each - Butt Kickers 30 m - 3 Step to High Kick 30 m - 3 Step to Quad Stretch - Side lunge 15 m each - A Skip 30 m - B Skip 30 m - High Knees 15 m - Double Leg Lateral Pogos X 20 - Single Leg Lateral Pogos X 20 each - Double Leg Pogos X 30 m - Single Leg Pogos X 30m each

Sprint.

4 x 20

Run

150, 300, 400, 300, 150

Run Cooldown

400M Jog Downward Dog 30 sec each Seated Hamstring Stretch 30 sec each Kneeling Adductor Stretch 30 sec each Lunge Quad Stretch 30 sec each Pigeon Stretch 30 sec each

FFA B1D6 Wamrup

3 min easy assault bike 3 Rounds of - Elephant Walks 20 - TRX row 15 - Squat Hold + Rotation 10 - 10 Second Hard Ski

Barbell RDL

8, 8, 6, 6

Goblet Squat

4 x 10

Pull-Up

4 x 8

Seated Hamstring Curl

4 x 10

Dumbbell Single Arm Row

4 x 8

Push Ups

3 x MAX

GHD Hip Extension Hold

3 x 0:45

Run 30 -40 minutes zone 2 Zone 2 is "conversation pace" running