Complete as prescribed OR 10+ minute warm up of choice 2:00 machine of choice -then- 8 Cossack Squat 8 KB Swing to Squat 6 KB Goblet Squat 6 SA KB B Stance RDL (each side) 10 Ring Row -then- 30s Hip Switches 30s Dynamic Frog Pose 1:00 Calf Foam Roll 15s Dead Hang 1:00 Ski/Row @ 7/10 RPE

Spark Hip Abduction Machine

3 x 15

Hack Squat Machine

3 x 12

Spark Prone Hamstring Curl Machine

12, 12, 16

6 Sets AMRAP 1:00 4 Burpee Over DB 8 DB Front Rack Lunge (35s/25s) Max Burpee Over DB -rest 1:00 between sets- ––– Lv 2&1 ––– 6 Sets AMRAP 1:00 4 Burpee Over DB 8 DB Front Rack Lunge (25s/15s) Max Burpee Over DB -rest 1:00 between sets- -𝗡𝗢𝗧𝗘𝗦- * score burpees each round * score is total burpees - Intent: 7/10 RPE ~ ease into the week with this one. Start off smooth and push the back end of the burpees if you are able. Don't send it on your first set, stay consistent or get slightly faster as you progress through the sets. ⓘ start a running clock and complete 4 burpee, 8 lunges, and max burpee in the remainder of the minute window (set 1). Rest 1 minute before going into another set.

Seated Calf Raise Machine

3 x 15

Complete as prescribed OR 10+ minutes of freestyle stretching 1:00 Saddle Pose 30s Elevated Childs Pose 1:00 Glute Release (each side) 1:00 Seated Hamstring Stretch (each side) 1:00 Calf Foam Roll 30s Chest Stretch (each side)

Complete as prescribed OR 10+ minute warm up of choice 2 Rounds 10 Banded Pass Through 8 Reverse Lunge 6 Air Squat 6 DB Windmill (each side) 6 DB Goblet Squat 6 DB Strict Press (each side) -then- AMRAP 4:00 8/6 Calorie Erg of choice 8 American KB Swing (light) 15s Hip Switches 15s Cat Cow 15s Wrist Rocks

Spark Barbell Bent Over Row

3 x 8

AMRAP 7:00 10/8 Calorie Bike Erg 10 American KB Swing (70/53) 1 Wall Walk * * add 1 Wall Walk after each round ––– Lv 2 ––– AMRAP 7:00 10/8 Calorie Bike Erg 10 American KB Swing (53/35) 1 Wall Walk * * add 1 Wall Walk after each round ––– Lv 1 ––– AMRAP 7:00 10/8 Calorie Bike Erg 10 American KB Swing (35/26) 2 Walkout to Push Up * add 2 Walkouts after each round -𝗡𝗢𝗧𝗘𝗦- * score is rounds + reps each set * score reps as decimal point • Bike Erg: calorie erg of choice || ≤ 1:00 machine - Intent: 8/10 RPE ~ expect some heart rate fatigue and shoulder/leg interference over the AMRAP. Pick a pace that you can sustain or get slightly faster with over the last 1-2 minutes. ⓘ complete as many rounds as possible in 7 minutes.

Spark Dual DB Congdon Curl

12, 12, 16

GHD Hip Extension

3 x 15

EMOM 12:00 (4 Rounds) Min 1.) 15 GHD Sit Up Min 2.) 10 Power Clean (115/85) Min 3.) 12/10 Calorie Ski Erg ––– Lv 2 ––– EMOM 12:00 (4 Rounds) Min 1.) 12 GHD Sit Up || DB Anchored Feet Sit Up Min 2.) 10 Power Clean (95/65) Min 3.) 10/8 Calorie Ski Erg ––– Lv 1 ––– EMOM 12:00 (4 Rounds) Min 1.) 10 GHD Sit Up || DB Anchored Feet Sit Up Min 2.) 8 Power Clean (75/55) || DB Power Clean (light) Min 3.) 10/8 Calorie Ski Erg -𝗡𝗢𝗧𝗘𝗦- * score is minutes successfully complete * perfect score = 12 • Ski Erg: calorie erg of choice || ≤ 50s machine - Intent: 7/10 RPE ~ this should be a good finisher for this workout. Not intended to send you to the dark zone rather just build some extra capacity and endurance. You should be able to hold a choppy conversation during this one. ⓘ complete every minute on the minute for 12 minutes. Complete workload in the prescribed time windows, resting until the next window begins before moving on.

Complete as prescribed OR 10+ minutes of freestyle stretching 1:00 Seated Forward Fold 1:00 T Spine Foam Roll 1:00 Upper Back Lacrosse Ball Smash 1:00 Wall Hamstring Stretch 30s Cat Cow

Complete as prescribed OR 10+ minute warm up of choice 2:00 machine of choice -then- 2 Rounds 8 Body Weight Lunge 8 American KB Swing 8 Cossack Squat 8 Ring Row 4 Inchworm to Squat -then- 30s Squat Hold 30s Hip Switches 30s Single Leg Glute Bridge (each side)

Spark Inverted Leg Press Machine

3 x 10

Wide Neutral Grip Lat Pull Down

3 x 10

Spark Hip Adduction Machine

3 x 15

Spark Straight Arm Cable Rotation

3 x 15

4 Sets 6 Strict Pull Up 9 KB Goblet Squat (53/35) 12 KB Goblet Squat (53/35) -1 set every 3:00- ––– Lv 2 ––– 4 Sets 6 Banded Pull Up 9 KB Goblet Squat (35/26) 12 KB Goblet Squat (35/26) -1 set every 3:00- ––– Lv 1 ––– 4 Sets 6 Banded Pull Up || Ring Row 9 KB Goblet Squat (35/26) || 26/18 12 KB Goblet Squat (35/26) || 26/18 -1 set every 3:00- 𝗡𝗢𝗧𝗘𝗦 * score is slowest set - Intent: 9/10 RPE ~ shooting for unbroken or no more than 2 sets on each movement. ⓘ start a running clock, complete 1 set as prescribed. Rest until the 3 minute mark before going into another set.

DB Reverse Fly

3 x 15

Complete as prescribed OR 10+ minutes of freestyle stretching 1:00 Hamstring Stretch (each side) 1:00 Quad Stretch (each side) 1:00 Glute Release (each side) 1:00 Calf Foam Roll 1:00 IT Band Foam Roll

Complete as prescribed OR 10+ minute warm up of choice 1:00 machine of choice -then- 3 Rounds 5 Box Pike Push Up 10 Ring Row 15 Band Pull Apart 30s Machine of choice @ 7/10 RPE -then- 15s Dead Hang 30s Banded Reverse Fly 30s Banded Pass Through 30s DB Bench Press (light/moderate)

Strict Press

3 x 6

500/450m Row 2 Wall Walk 10 DB Shoulder to Overhead (50s/35s) 750/650m Row 4 Wall Walk 15 DB Shoulder to Overhead (50s/35s) 1000/900m Row 6 Wall Walk 20 DB Shoulder to Overhead (50s/35s) ––– Lv 2 ––– 400/350m Row 2 Wall Walk 10 DB Shoulder to Overhead (35s/25s) 600/550m Row 4 Wall Walk 15 DB Shoulder to Overhead (35s/25s) 800/750m Row 6 Wall Walk 20 DB Shoulder to Overhead (35s/25s) ––– Lv 1 ––– 300/250m Row 2 Wall Walk || 4 Walkout to Push Up 8 DB Shoulder to Overhead (35s/25s) || 25s/15s 500/450m Row 4 Wall Walk || 8 Walkout to Push Up 12 DB Shoulder to Overhead (35s/25s) || 25s/15s 700/650m Row 6 Wall Walk || 12 Walkout to Push Up 16 DB Shoulder to Overhead (35s/25s) || 25s/15s 𝗡𝗢𝗧𝗘𝗦 * score is total time • Row Erg = 1:1 Ski Erg || 2:1 Bike Erg • Shoulder to Overhead: moderate weight - Intent: 9/10 RPE (muscular) ⓘ complete 1 round as prescribed.

Spark Cable Straight Bar Tricep Extension

10, 10, 18

Anchored Reverse Cruncher

21, 15, 9

Spark Rear Delt Machine

3 x 15

Complete as prescribed OR 5+ minutes of freestyle stretching 1:00 Saddle Pose 1:00 Banded Lat Stretch 1:00 Frog Pose 1:00 Calf Foam Roll 1:00 Elevated Pigeon Pose (each side)