Performance

Warm up: 2 Min: Bike, Row or Run (easy pace) 2 rounds: 10 KB or DB Goblet Squats (light) 10 Glute Bridges 10 Leg Swings (each leg) 10 Walking Lunges (body weight) 20 sec. Deep Squat Hold Back Squat Prep: Empty Bar x10 reps 40% x 5 reps 50% x 5 reps 60% x 3 reps

5x5 @ 70% Complete all 5 sets with solid depth, strong bracing, and consistent speed out of the bottom. This is not a max-out day. The goal is quality volume under load.

Back Squat

5 x 5 @ 70 %

Sprint Conditioning For Time: Time Cap 12 Min 5 Rounds for time: 5 Power Cleans (155/105) 7 Box Jump Overs (step down) Performance Notes: This workout should feel like a fast sprint effort. The goal is quick transitions, explosive reps, and minimal rest. Athletes should pick a power clean weight they can move confidently in fast singles or small touch-and-go sets. Box jump overs should be smooth and consistent, not slow or hesitant.

Optional Strength Accessory: Walking Lunges: 3x12 (empty barbell) Romanian Deadlift: 3x10 (empty barbell) Front Plank on Elbows: 3x60 seconds

400m Easy jog (relaxed pace) Followed by 3 sets of 20 yards each Walking Knee Hugs Walking Quad Stretch Walking Lunges Lateral Shuffle down+back

For time: Every 6 mins X 4 Sets 400 Meter Run 20 Dumb Bell Snatch (50/35) 15 Burpees

2 Min: Bike, Row or Run (easy pace) 2 rounds: 10 Band Pull Aparts 10 Scap Pushups 10 Dowel Pass Throughs 10 Ring Rows 10 Sec. Dead Hang Bench Press Prep: Empty Bar x15 40% x 5 reps 50% x 5 reps 60% x 3 reps

Bench Press 5X5 @ 70% Notes: Maintain quality sets across. We are building pressing strength without hitting failure

Bench Press

5 x 5 @ 70 %

For Time: Time cap (15:00) 100 Air Squats 80 Sit ups 60 Alt. Lunges 40 Push ups 20 Dips Notes: Athletes should aim for a steady but aggressive pace, finishing in 10–12 minutes under the 15-minute cap. The movements are mostly bodyweight, so the key stimulus is muscular endurance and stamina, especially in the legs, core, chest, and triceps. Log your total time to complete the workout.

2 Rounds 20 yards (60 Feet) each Walking Knee Hugs Walking Quad Stretch Lateral Shuffle down+back high knees

30min light walk jog or bike Maintain Heart rate between 100bpm-130bpm This should feel conversational and sustainable the entire time.

2 min. Jump Rope or Line Jumps 2 rounds: 10 Glute Bridges 10 Kettlebell Deadlifts (light load for warm up set) 10 Leg Swings (each leg) 10 Walking Lunges (body weight) 6 inch worms Deadlift Prep: 40% x 5 reps 50% x 5 reps 60% x 3 reps

Deadlift

5 x 5 @ 70 %

Deadlift (Dead stop/ do not touch and go) 4x5 @ 70% Notes: Today’s deadlifts are 4 sets of 5 reps at 70%. The focus is on quality, control, and consistency, not max load or speed. Every rep should be performed from a dead stop. Athletes should let the bar fully settle on the floor, reset their brace, re-engage their lats, and then pull the next rep.

Interval Conditioning: For time: 21 Cal. Bike or Row 21 Deadlifts (205/135) *Rest 2 min between rounds 15 Cal. Bike or Row 15 Deadlifts (225/155) *Rest 2 min between rounds 9 Cal. Bike or Row 9 Deadlifts (245/175) Notes: Suggested deadlift strategy: 21 reps: 2–3 quick sets 15 reps: 2–3 sets 9 reps: 1–2 strong sets The stimulus is moderate-to-heavy pulling under fatigue with short recovery windows. Athletes should choose loads that are challenging but allow them to keep moving safely. Scale the weight if you cannot maintain position or if forced into singles too early. Score - Total Time to finish including rest

400m Easy jog (relaxed pace) Followed by 3 sets of 20 yards each Walking Knee Hugs Walking Quad Stretch Walking Lunges with Rotation (twist) Lateral Shuffle down+back

Ruck or Run 45-60 min Weight Vest or Pack Notes: The goal is steady aerobic work under load. This should not be treated like a sprint or max-effort time trial. Athletes should move at a pace they can sustain for the full duration while maintaining good posture, controlled breathing, and consistent effort. Score: Today mark your vest/pack weight and total time

7 Rounds for time w/ weight vest: KB or DB Farmers Carry (Heavy) (50 yards) Sprint (50 yards) *Rest 2 min Between rounds Record time per round - Keep rounds consistent Notes: The goal of this finisher is loaded grip endurance, trunk stability, and repeatable sprint effort. Athletes should push the pace, but the main focus is keeping all 7 rounds consistent. Scaling options: reduce the vest load, lighten the farmer carry, shorten the distance, or turn the sprint into a fast run if needed. The workout should feel like a hard, repeatable power-endurance finisher.