TrainFTW

400m Run @ EZ pace -Swap 2:00 cardio if running is not possible. Deadlift Warm-up (A) 10 Goblet squats @ 22x1 tempo (light) 10/10 Single leg crossbody Romanian deadlift 10/10 Banded bird dog 10/10 Double windmill 10 Triangle lat press down *@22x1 tempo = 0:02 down, 0:02 bottom, fast up and 0:01 top. Equipment Options: Use dumbbells, kettlebells or a sandbag for all. With the banded bird dog, eliminate the band if needed. For the lat press downs, use a front plate raise (or dumbbells, etc.)

Deadlift Progression (3 Step) With an empty barbell: 5 From top, to the knees and stand 5 From top, to knees, to shins, to knees, and stand 5 Deadlift Every 1:30 for 6:00 (4 sets): Set 1: 5 Deadlift (light) Set 2: 4 Deadlift (medium) Set 3: 3 Deadlift (medium-heavy) Set 4 :2 Deadlift (heavy) Today is choose your own adventure for weight. There are 8 reps that are meant to be heavy and can be completed in singles.

Every 6:00 for 24:00 (4 rounds): 400m Run 8 Deadlift (heavy) 32 Box step-ups (24in/20in) Rest remaining time. Try completing this whole workout at a pace slightly faster than you really want to. I'm not saying you need to go all out... I'm just saying push yourself just a bit more than you want to. The deadlift weight should be heavy. You can complete all 8 reps in singles from a dead stop OR you can link all 8 reps unbroken IF you have a very good deadlift capacity. Log the deadlift weight used. Run -You can run, row (30/25cal), or bike (30/25cal) based on your preference today. Deadlift -This is self scaling... use a weight that feels heavy, but can be lifted with great body position. -If unable to keep back flat, try a sumo deadlift instead. Box step-ups -Decrease the height of the box to move consistently through all 32 reps. Time -Increase time interval to 7:00 if your rounds take more than 5:00.

Every 2:00 for 8:00 (4 sets): 12 Kettlebell lat pullover with band 8/8 Single leg barbell hip bridges (light) 0:30 Rest 8 Inverse curls* 1:00 Rest *Choose an appropriate variation that allows 8 reps consecutively. Equipment Options: Kettlebell lat pullover with band -With our without band, dumbbell as needed. Single leg barbell hip bridges -Dumbbell or sandbag as needed. Inverse curls -Use slider curls.

Kettlebell Front Rack Warm-Up

5 Half kneeling windmills. 5 Arm bar with press. 10 Quadruped rotations. 10 Half kneeling halos.

3 Way Hip Stretch with Deep Squat 0:30 Spiderman lunge, right leg 0:30 Hamstring stretch, right leg 0:30 Samson stretch, right leg 0:30 Spiderman lunge, left leg 0:30 Hamstring stretch, left leg 0:30 Samson stretch, left leg

Thruster Progression (B)

With light dumbbells: 5 Front squat 5 Push press 5 Thrusters + 5 Dumbbell thrusters (workout weight, 35lbs/20lbs each hand, however choose a weight that allows you to complete 7 reps)

3 Rounds for time: 21 Dumbbell thrusters (35lbs/20lbs each hand) 12 Deficit push-ups Oh boy, this is one of those sneaky workouts that look easy on paper, but leave you asking yourself "what the hell was that?!?" The deficit push-ups should be completed on the dumbbells that you're using for the thrusters. Although the video describes the range of motion requirements, it's worth re-stating that the chest must touch the ground and the elbows must lock out for each rep. Dumbbell thrusters -Decrease the load until able to complete 7 reps consecutively with good body position. -If no dumbbells, perform barbell thrusters (75lbs/55lbs). Deficit push-ups -Switch to regular push-ups if unable to perform 6 reps consecutively. -If unable to perform a push-up without losing a good plank position, perform low band assisted push-ups. -If no band elevate the chest on a box or an in rack barbell.

Bench Press

3 x 15

8 Rounds for reps: 0:20 Plate bench press* 0:10 Rest in "up" position *Lowest reps is score. The tabata interval is bench press during the work interval and holding the plate at the top with elbows locked out during the rest.

"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 If you are like some of us and need a little extra leg prep and have time, add in the lower leg prep routine, video linked.

Running Drill: Single Under Hops Using a jump rope, perform the following sequence for 100ft: 5 Stationary single unders. 5 Forward leaning single under hops. Running Drill: Skip Rope Jog 2 Rounds NOT for time: 5 Stationary single leg single unders 100ft Single leg single unders moving forward 2 Rounds: 100m Run building from EZ to hard 1:00 Rest

Run

For Completion

2 Rounds: 2:00 Zercher carry glute march (medium) 0:30 Banded glute march 2:00 Rest 3 Rounds NOT for time: 10/10 Anti-rotation squat 0:30 Rest 15 Knee raises (band resistance) 0:30 Rest Equipment Options: Zercher carry glute march -For both marches with the floor bridge weighted and unweighted versions. videos attached. Anti-rotation squat -Counter balance squat. Knee raises (band resistance) -No band or V-ups

Joint Prep Routine

*Watch the linked video for reference 10/10 Turn head side to side 10/10 Look up and down 10/10 Swing head in crescent shape side to side 10/10 Shoulder rolls forward, then back 10/10 Swing one arm up, while other is down 10/10 Swing arms across body at 45º with right arm high, then left arm high 10/10 Full range of motion arm circles forward then back 10/10 Side to side trunk twists 10/10 Straight leg hip circles 10/10 Right leg swings, then left 10/10 Right lateral leg swings, then left 20/20 Butt kickers 10/10 Knee circles 10 Dorsiflexion drops 10/10 Seated ankle circles *Memorize this bugger!

5:00 Air bike @ EZ pace (0:00-5:00) 5 Rounds (5:00-20:00): 0:20 Standing air bike @ 65/55RPM 0:40 Seated air bike @ 65/55RPM 3:00 Air bike @ 55/47RPM 3:00 Air bike @ EZ pace (20:00-23:00) This should be challenging, but shouldn't ever gas you. If it does, knock 10% off the RPM for each metric. Bike -If no bike, try riding a real bike and use similar intervals (it's fun!) -Row instead, or other cardio equipment of choice. 5:00 Row @ EZ pace (0:00-5:00) 3 Rounds (5:00-20:00): 0:20 Row @ 36SPM, damper 7 0:40 Row @ 32SPM, damper 5 3:00 Row @ 24SPM, damper 5 3:00 Row @ EZ pace (20:00-23:00)

2 Sets: 0:15/0:15 Craddle stretch 0:15/0:15 Glute stretch 0:15/0:15 Open hip stretch 0:15/0:15 Quad stretch 0:15/0:15 Hip hinge hamstring stretch

If you have extra time in your session today add 5:00 of cardio before the pull-up prep. Pull-Up Prep (4-Steps) 10 PVC pass throughs 10 Hanging scap retractions 10 Beat swings 5 Chin over the bar hold into a negative* *Hold for approximately 0:05 and lower for the same. Jump the chin over the bar as needed, this does not need to be a strict pull-up. Equipment Options: Do all movements with a PVC, do the holds as a supine barbell row or bent over row. 3 Sets: 3-1-3 Swing & pull drill 3 Sets: 10 Banded lat press down Accumulate 2:00 hanging from the bar -If no pull-up bar do the pinch plate option (from video) here.

Pendlay Row

3 x 5

EMOM for 20:00 (10 sets): Odd minutes: 15/12 Row (calories) Even minutes: 10 Pendlay rows (medium-heavy) This is fast blaster of a pull-focused workout with a little lower body work. Choose a weight for the pendlay rows that challenging to complete in under 0:30. You do NOT need to complete the 10 reps unbroken. You'll likely find it hard to keep your back flat in later rounds, BUT prioritize this as no workout or time is worth getting hurt. Row -If no rower, perform kettlebell sumo deadlift high pull (24kg/16kg) for 20 reps. -If unable to row 15/12cal in 0:50, perform 12/10cal. Pendlay row -Reduce load until able to perform 10 reps in less than 0:40. -If you find the movement difficult to coordinate, use bent over rows.

3 Point Dumbbell Row

3 x 15

3 Rounds NOT for time: 15 Snatch grip elbows out row (light-medium) 10 Supinated barbell curls + eccentric (same weight) The elbows out row and the curls should use the same weight. The curls are intended to use a 0:02-0:03 lowering phase.

5:00 Backwards sled drag (light)* *If no sled, perform 5:00 backwards jog. Dynamic Squat Prep 5/5 Duck walks 5/5 Knee to chest walks 5/5 Quad stretch with reach walks 5/5 Over the hurdle walks 5/5 Toy soldiers 3/3 Seated hip rotations 3/3 +Half lunge 3/3 +Full lunge 3/3 +Squat 3 Rounds NOT for time: 5 Counter-balance squats @ 22x1 tempo.* *22x1 = 0:02 down, 0:02 at bottom, fast up, 0:01 top.

Back Squat - Weightlifting

6 x 10

Back squat -Reduce weight until able to confidently complete all sets and reps successfully. -If no barbell, use a pair of heavy dumbbells and perform dumbbell front squats. -If no bar or dumbbells, perform tempo air squats at 22x1 (like in warm-up).

Squat Stamina Workout (A)

5 Rounds: 5 Sumo deadlift jumps (light) 5 Goblet squats (light) 0:05 Hold, below parallel (light) 0:05 Hold, above parallel (light) 0:40 Air squats @ EZ pace Think of the squat stamina piece as an EMOM where the 5 jumps and the 5 squats should be completed in ~0:10. The rest should feel pretty easy, although pumpy as hell.

3 Rounds NOT for time: 12 Pronated barbell front raise 0:15 Rest 12 Bradford press (same weight) 0:30 Rest Equipment Options: Use dumbbells, kettlebells, a plate or a sandbag as needed.

20 oz, Sole (or halibut, snapper or salmon) 185 gms, Sweet peppers (the little ones) 200 gms, Carrots (time tip, buy shredded) 280 gms, Red onion (~2 whole) 8 tbsp, Apple cider vinegar 1 tsp, Honey 1 small bunch fresh cilantro (optional) 1 tsp Dried thyme Olive oil spray Salt Pepper Spices (mix all together): (Or a blackening spice blend you have on hand) 1 tsp Granulated garlic 2 tsp Sweet paprika 1 tsp Onion powder 1 tsp Dried thyme 2 tsp Dried oregano

Wash/remove stem/seeds from peppers, Cut crosswise (rings) and place in a bowl. Wash/shred carrots (small thin pieces), put in the bowl. In a medium saucepan add apple cider vinegar, honey, 1 tsp thyme and 1/4 cup of water. Bring to a boil. Remove from heat add pepper/carrots. Salt and pepper and let sit with the lid on stirring occasionally. Onions, wash, peel and cut in nice thin circles. In a medium, to large pan heat, olive oil spray and add onions, salt, and pepper. Our goal to it carmelize these so cook for 10-12:00. Then, add in 1TBSN of the pickling juice from the peppers and carrots. Continue to cook for about another 1:00. Large frying pan, spray with olive oil and turn on med-high. Pat the fish dry with a paper towel, spray lightly with olive oil, salt, pepper and the blackening spice that you magically already mixed together. Do both sides to the fish. Depending on fish cook for 3-5:00 on each side. Plate onions, fish on top, drain the pickling juice top w/ salad.

Nutrition Facts Servings 4.0 Amount Per Serving calories 162 Macronutrients Protien 17gms Carbohydrate 14gms Fat 3gms % Daily Value * Total Fat 3 g 5 % Saturated Fat 0 g 0 % Monounsaturated Fat 0 g Polyunsaturated Fat 0 g Trans Fat 0 g Cholesterol 0 mg 0 % Sodium 6 mg 0 % Potassium 120 mg 3 % Total Carbohydrate 14 g 5 % Dietary Fiber 4 g 14 % Sugars 6 g Protein 17 g 34 % Vitamin A 176 % Vitamin C 75 % Calcium 19 % Iron 5 %