Squat / Push WU 1.0

WU Push / Squat 1.0 2-3 Rounds of 1 Min Cardio - Bike, Ski, Row, Run, Reverse Sled 1 - 90/90 Hip Rotations x 12 (ES) 2 - Banded Shoulder Extensions x 20 sec 3 - Seated Jump Squats x 8 4 - Plyo Push Ups x 8 Rest 15-30 sec between each exercise

Back Squat

4 x 2

Bench Press

4 x 2

For Time 10-1 Squat Push

For Time 10-9-8-7-6-5-4-3-2-1 1 - DB Bench Press 2 - DB Front Squat 3 - Cal Assault Bike Weight: Medium - heavy Time cap: 15 minutes

Push Power Ladder 1.0

On 2.5 Minutes 10 - 15 - 20 - 15 - 10 Sec Max Watt Assault Bike 8 Dual KB Front Rack Walking Luges 8 Dual KB Arnold Press Weight: Medium Note - Record your max watts

WD Push 1.0

WD Push 1.0 2-3 Rounds of 1 - Warrior 1 Stretch x 60 Sec (Each Side) Key points: - Long Base - Even weight distribution between both your front and back legs - Slightly shift your weight forward, squeeze your glutes, draw in your stomach. 2 - Pigeon Stretch x 60 Sec (Each Side) Key Points: - Set up angle of knee to 60-90 degrees. - Drop your hips forward and down towards that knee to increase stretch. Adjust where necessary to feel stretch. 3 - Side Lying Windmill x 60 Sec (Each Side) Key Points: - Position yourself on your side with both hands straight out from your chest and knees together at 90 Degrees - Focus on lengthening yourself out as much as possible, reaching above your head and drawing the biggest circle on the floor possible. - When your body starts to stiffen up, breath out and relax.

Jog

1 x 5:00

Run

6 x 1:00

Walk

6 x 1:00

Run

6 x 0:30

Jog

6 x 1:00

Walk

1 x 5:00

WU Legs 1.0

WU Legs 1.0 2-3 Rounds of 1 Min Cardio Bike, Ski, Row, Run, Reverse Sled 1 - Hanging Knee Raise x 14-16 2 - Prisoner Good Morning x 14-16 3 - Banded Reverse Nordic x 14 - 16 Rest 15-30 sec between each exercise

Back Rack Bulgarian Split Squat

3 x 6

DB Jump Lunge

3 x 0:15

SL Standing Hip Adduction

3 x 16

BB Heel Elevated Front Squats

3 x 6

Jefferson Curl

3 x 8

Feet Elevated Side Raises

3 x 14

4 Rounds Core/Cardio 1.1

4 Rounds .3/.5 Mile Assault Bike 12 Half Kneeling Palloff Press (HARD RESISTANCE) Rest 90-120 sec Note - Record the accumulation of your time on Bike

WD Legs 1.1

WD Legs 1.1 2-3 Rounds of 1 - Warrior 1 Stretch x 60 Sec (Each Side) Key points: - Long Base - Weight distributed between both your front and back legs evenly - Slightly shift your weight forward, squeeze your glutes, draw your stomach in. 2 - Pigeon Stretch x 60 Sec (Each Side) Key Points: - Set up with knee angle at 60-90 degrees. - Drop your hips forward and down towards that knee to increase. Adjust where necessary to feel stretch. 3 - Sumo Font Bend + Rotation x 60 Sec (Each Side) Key Points: - Tip forward with your legs straight - Rotate from right to left reaching your opposite arm to your opposite leg. - Use your leg to help increase the rotation.

Walk

1 x 5:00

Run

2:00, 4:00, 2:00, 4:00

Walk

1:30, 3:00, 1:30, 3:00

Walk

1 x 1:00

WU Deadlift Pull 1.0

WU Deadlift Pull 1.0 2-3 Rounds of 1 Min Cardio Bike, Ski, Row, Run, Reverse Sled 1 - Rotational Ball Slams x 12-14 (total) 2 - Inch Worm walk x 10-12 3 - Dead Hang x 30 sec Rest 15-30 sec between each exercise

Deadlift

4 x 2

Pull-Up

For Time 10-1 Pull Deadlift

For Time 10-9-8-7-6-5-4-3-2-1 1 - BB Bent Over Row 2 - BB Sumo Deadlift 3 - Cal Row Weight: Medium Time cap: 15 minutes

Pull Power Ladder 1.0

On 2.5 Minutes 10 - 15 - 20 - 15 - 10 Sec Max Watt Row Banded Pull Up x 8 KB Dual Deadlift x 8 Weight: Medium Note - Record your max watts

WD Pull 1.0

WD Pull 1.0 2-3 Rounds of 1 - KB T Spine Can Opener x 60 Sec Key points: - Start with the KB just below your shoulder blades, moving the KB with straight arms. - Keep your heels fixed to the floor and extend the KB over head focusing on stretching out as long as possible. - Once you've reached your maximum range, remain there allowing your body to relax and stretch out. 2 - Supine Hamstring floss x 60 Sec (Each Side) Key Points: - Start on your back, picking up one leg, holding the back of your knee. - Proceed to straighten your leg pulling your toes back toward your nose. - Once your leg is straight or the stretch is enough. Hold for a few seconds then relax. 3 - Dead hang x 60 Sec Key Points: - Accumulate the time if needed - While you're hanging draw your stomach in to increase the stretch through your lats - Relax your hips if you're looking to unload your spine

WU Vert Push/Pull 1.0

WU Push Pull 1.0 2-3 Rounds of 1 Min Cardio Bike, Ski, Row, Run, Reverse Sled 1 - Wall Arm Circles x 12 (ES) 2 - Ring row Scapula Pull Ups x 20 3 - 10 Sec Ring Hold x 3 Rest 15-30 sec between each exercise

Feet Elevated Inverted Row

3 x 8

banded chainsaw row

3 x 0:15

Fit Ball Knee Tuck

3 x 16

Bench Press

3 x 8

Banded Push Ups

3 x 0:15

Hanging Knee Raise Isometric

3 x 0:30

4 Rounds Cardio/Core 1.0

4 Rounds 15/20 Cal Row Max Effort 40m Mixed Grip Front rack/Overhead DB Carry Rest 90-120 sec Note - Record the accumulation of your time on rower.

WD Upper 1.1

WD Upper 1.1 2-3 Rounds of 1 - Scapula Push Ups x 60 Sec Key points: - Start on your hands and knees with your majority of your weight on your hands. - Relax your shoulder and let them slide together keeping your arms straight and relaxed - Arch your back spreading your shoulder blades apart and pushing your upper back to the sky as high as possible. Repeat 2 - Banded Shoulder Ext x 60 Sec Key Points: - Position a heavy band to shoulder height - Walk forward until there is a lot of tension in the band, lean forward and relax into the stretch. 3 - Dead hang x 60 Sec Key Points: - Accumulate the time if needed - While you're hanging draw your stomach in to increase the stretch through your lats - Relax your hips if you're looking to unload your spine.

Walk

1 x 5:00

Run

1 x 30:00

Walk

1 x 10:00