TrainFTW

2 Rounds: 10 Air squats at 2201 tempo 5/5 Shin box ➜ 0:02 Down, 0:02 hold, 0:00 up, 0:01 top. Anterior Pelvic Tilt Sequence 1:00/1:00 Kneeling psoas stretch 1:00/1:00 Supine hamstring stretch 1:00 or 20 Cat camel

Back Squat - Weightlifting

5, 4, _

Dumbbell Bulgarian Split Squats

4 x 20

Barbell Glute Bridges

4 x 8

Banded Good Morning

3 x 20

Walking Lunge

2 x 50

1:00 Tall Saddle 1:00 Saddle 1:00 Bound Angle 1:00 Seated Straddle 1:00 Frog 1:00/1:00 Lizard 🧘‍♂️ Follow along

Chan Warm Up

25 Jumping jacks 25 Front jumping jacks 10/10 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups). 10/10 Speedskaters 10/10 Arm circles, forward/backward. 10 Arm pretzels 10/10 Shoulder rolls, forward/backward. 0:30/0:30 Lateral neck stretch 0:30/0:30 Posterior neck stretch 10/10 Wrist circles

3 Rounds: 7:00 Ruck (30lbs/20lbs) 10 Turkish get-up sit-ups, right (light) 10 Turkish get-up sit-ups, left (light) 10 Half kneeling bottoms up kettlebell press, right (light) 10 Half kneeling bottoms up kettlebell press, right (light) This is a Zone 2 ruck-based conditioning session that blends steady aerobic work with controlled, light-load strength. The goal is to move smoothly for all 3 rounds while keeping breathing relaxed and posture solid. The ruck should be paced at ~3.5 mph. Adjust the load as needed to maintain that pace without heavy breathing or breaking form. RPE 2–3 (easy, repeatable effort) Heart rate ≈ 180 – age (±5 bpm) Nasal breathing should be possible throughout The Turkish get-up sit-ups and bottoms-up presses are meant to be slow and controlled, reinforcing core stability and shoulder control without spiking heart rate. Use light kettlebells and break reps early if needed. ♦️ Keep the ruck smooth and consistent ♦️ Strength work should feel supportive, not fatiguing Goal: Build aerobic endurance with stability and control under light load

Dumbbell Shoulder Press

4 x 8

Top Half Lateral Raise

3 x 5

Lateral Delt Raise

Seated Rear Delt Raise

3 x 12

Hang High Pulls

2 x 20

Pressing Soft Tissue Prep

10/10 Laying barbell pec and front delt smash. 10/10 Standing barbell pec smash. 10 Shoulder extension dips. 10/10 Standing barbell trap smash.

Bench Press

6, 5, _

Incline Dumbbell Bench Press

4 x 10

Plate Press (Standing Forward)

3 x 10

Banded Triceps Push-downs

3 x 20

Dumbbell Flys Flat Bench

3 x 12

Dumbbell Hex Press

3 x 15

Narrow Grip Triceps Push-Ups

Upper Body Static Stretch Sequence

1:00/1:00 Delt stretch 1:00/1:00 Triceps/lat stretch 1:00/1:00 Doorway pec stretch 0:15/0:15/0:15/0:15 Trap and levator stretch 🧘‍♂️ Follow along

"Modified Hinshaw Running Warm-up"

10yds Over the hurdle 10yds Knee to chest 10yds Figure 4 10yds Walking Samson stretch 10yds Toy soldiers 0:30 Sitting arm swings 0:30 Standing arm swings 10yds Toes out walk 10yds Toes in walk 10yds Walk on heels 10yds Walk on toes 10yds Walk on outside of feet 10yds Walk on inside of feet 10yds = 9.1m

CNS Acceleration 1

4 Rounds: 8 Steps acceleration 0:30 Walk 1:00 Walk 15 Steps acceleration 1:00 Walk 20 Steps acceleration 1:30 Walk 25 Steps acceleration

Run

For Completion

Squatted Calf Raise

4 x 12

Standing Calf Raises

3 x 20

Banded Tib Pulls

3 x 12

Cardio Ramp Up - Shoulder and Back Focus

Complete 5 intervals of: 0:50 Air bike @ easy pace 0:10 Air bike @ hard pace Then, complete 3 rounds NOT for time of: 5/5 Windmills 5/5 Cross-body dumbbell muscle snatch 🔸Choose any cardio equipment you have available.

Wall Ball Progression (A)

With a medicine ball: 5 Wall ball front squat 5 Wall ball push press 5 Wall ball Wall ball shots ➜If no medicine ball, use a barbell or dumbbells for thrusters.

EMOM for 10:00 (5 sets each): Even: 15cal/10cal Row Odd: 15 Wall ball shots (20lbs/14lbs, 10ft/9ft) Taking two movements that require dynamic leg drive and pairing them together for 10:00 of consistent work is asking a lot. Try to move at a pace on the rower that allows you to finish with 0:05-0:10 to transition to wall ball shots. The wall ball shots will be completed in ~0:35, so gather yourself and get settled on the rower in time to start the next interval. Try hard, but stop the workout entirely if you're unable to complete 15 wall ball shots in a row fairly easily (be honest with yourself). Reps ➜ Decrease to be able to complete in 0:50 or less. Row ➜ Use an air bike(15/10cal), skiErg (15/10cal), or treadmill (0:50) as needed. ➜ If unable to complete the 15/10cal, row at a hard effort for 0:50. Wall ball shots ➜ If no medicine ball, perform barbell (20kg/15kg) or dumbbell (20lbs/15lbs each) thrusters for same reps. ➜ If you can't complete the 15 reps easily - STOP... you're risking severe soreness.

Stationary lunges with forward lean

4 x 8

Counter Balance Stiff-Legged Deadlift

3 x 12

Deadlift Staggered Stance with Kettlebell

3 x 24

Lower Body Stretch for Tight Hips & Legs (8:00)

1:00/1:00 Supine Glute Stretch 1:00/1:00 Kneeling Hip Opener 1:00/1:00 Prone Quad Stretch (with or without band) 1:00/1:00 Hip Hinge Hamstring Stretch 🧘‍♂️ Follow along 🧘‍♂️

Warm Up Back Focus

2 Rounds: Row: 10 Strokes EZ, 5 strokes hard, 10 strokes EZ, 5 strokes hard 5/5 Dumbbell cross-body single-leg deadlift (light) 5 Dumbbell Sweatt shrugs (light) ➜ Cardio use what equipment you have available for the same effort. Then, 2 Rounds: 10/10 Banded bird dogs 0:30 Rest

Deadlift - Weightlifting

4, 3, _

Strict Pull-Ups

4 x 8

Supine Barbell Row

3 x 15

Dumbbell Shrug

3 x 15

Three Point Dumbbell Snatch

3 x 30

Hammer Curls

3 x 15

21's for Guns

3 Rounds of 21's for guns: 7 Bottom half barbell curls 7 Top half barbell curls 7 Full range of motion barbell curls 1:00 Rest ♦️ If you've been successful with a 20kg/15kg bar previously, add 5-10lbs and see what's what.

Banded 100's

100 Band pull through 100 Banded triceps push-downs 100 Band seated leg curls 100 Banded bicep curls Notes: Keep the band tension light and move through easy movement quickly, this is for blood flow, not a workout.

Bench Shoulder Sequence

2 Rounds: 1:00 Shoulder extension 1:00 Butchers block 1:00 Hands on box/bench