The Fight Team

2-3 sets 12-15 Deficit Calf Raises @ 1211 Tempo 10-12 FF Elevated Knees Over Toes Split Squats @ 3111 Tempo (each leg) + 2-3 sets 12 Alternating Goblet Cossack Squats @ 3111 Tempo (6/leg, light warm up weight) 16 Alternating Dead Bugs 20 Band Pull Aparts + 2-3 sets 5 Box Jumps 5 Overhead Med Ball Slams @ 8-12#

Zercher Squat

3 x 5 @ MAX, _ , _ lb

Weighted Chin Ups

3 x 5

Sorensen Hold

3 x MAX

Incline Bench Press

10, 8, 8

Ab Rollout

3 x MAX

1-Arm DB Row

3 x 10

3 Rounds 10 Incline Bench Dumbbell IYT's (1 each=1 rep) 15-20 Side Plank Lateral Leg Raises /side 5 Banded Anti-Lateral Neck Flexion Walkouts w/ 5s Pause at Max Tension (5/side) *Focus on movement quality*

2 Rounds Elevated Pigeon Stretch x 30s/side Frog Stretch x 30s 90/90 Hip Flips x 10 reps/side *This can be done immediately following your lifting or at any time throughout your day. Adjust incline as needed for elevated pigeon, if you have good mobility and can use a flat bench/box go for it. Frog stretch is pretty straight forward, and focus on maximal range of motion and internal/external rotation of hips on the flips. You can assist with hands on the floor behind you if you're tight*

2-3 sets 12-15 Deficit Calf Raises @ 1211 Tempo 10-12 FF Elevated Knees Over Toes Split Squat @ 3111 Tempo (each leg) + 2-3 sets 12 Alternating Goblet Cossack Squats @ 3111 Tempo (light warm up weight) 16 Alternating Dead Bugs 20 Band Pull Aparts + 2-3 sets 5 Box Jumps 5 Overhead Mead Ball Slams @ 8-12#

Goblet Squat

4 x 5

Seated Chin Up Grip Cable Pulldown

4 x 7

Back Extension

3 x 10

Incline DB Bench Press

10, 8, 8

Ab Rollout

2 x MAX

1-Arm DB Row

2 x 10

2-3 Rounds 8-10 Incline Bench Dumbbell IYT's (1 each=1 rep) 15-20 Side Plank Lateral Leg Raises/side 5 Banded Anti-Lateral Neck Flexion Walkouts + 5s Pause at Max Tension (5/side) *Focus on movement quality*

2 Rounds Elevated Pigeon Stretch x 30s/side Frog Stretch x 30s 90/90 Hip Flips x 10 reps/side *This can be done immediately following your lifting or at any time throughout your day. Adjust incline as needed for elevated pigeon, if you have good mobility and can use a flat bench/box go for it. Frog stretch is pretty straight forward, and focus on maximal range of motion and internal/external rotation of hips on the flips. You can assist with hands on the floor behind you if you're tight*

1-2 sets 5 Worlds Greatest Stretch/side 10 Single Leg Glute Bridges/side 10 Wall Leaning Single Leg Calf Raises/side 10 Wall Tibialis Raises w/ 2s Pause at Top + 1-2 sets 10yds each Walk on Toes Walk on Heels Walk on Inside of Foot Walk on Outside of Foot

5:00 @ Warm Up Pace w/ Nasal Breathing Only + 3 Rounds 8:00 @ 75% Max HR or 75% Effort 3:00 @ 65% Max HR or 65% Effort + 5:00 @ Cool Down Pace w/ Nasal Breathing Only

1-2 sets 5 Worlds Greatest Stretch/side 10 Single Leg Glute Bridges/side 10 Wall Leaning Single Leg Calf Raises/side 10 Wall Tibialis Raises w/ 2s Pause at Top + 1-2 sets 10yds each Walk on Toes Walk on Heels Walk on Inside of Foot Walk on Outside of Foot

5:00 @ Warm Up Pace w/ Nasal Breathing Only + 2-3 Rounds 8:00 @ 75% Max HR or 75% Effort 3:00 @ 65% Max HR or 65% Effort + 5:00 @ Cool Down Pace w/ Nasal Breathing Only

Get outside if possible!

20:00 Shadow Boxing @ Low Intensity w/ Nasal Breathing Only *Focus on technique and visualization*

2 Rounds Elevated Cat Stretch x 30s Lunge Hip Flexor Stretch x 30s Quadruped Wrist Stretch x 10 Rocks w/ Fingers Forward, w/ Fingers Backwards, and w/ Fingers Pointing Left and Right Standing Straddle Forward Fold x 30s Down Dog Single Leg Calf Stretch x 30s/side 5 Worlds Greatest Stretch/side

Get outside if possible!

20:00 Shadow Boxing @ Low Intensity w/ Nasal Breathing Only *Focus on technique and visualization*

2 Rounds Elevated Cat Stretch x 30s Lunge Hip Flexor Stretch x 30s Quadruped Wrist Stretch x 10 Rocks w/ Fingers Forward, w/ Fingers Backwards, and w/ Fingers Pointing Left and Right Standing Straddle Forward Fold x 30s Down Dog Single Leg Calf Stretch x 30s/side 5 Worlds Greatest Stretch/side

1-2 sets 5 Worlds Greatest Stretch/side 10 Single Leg Glute Bridges/side 10 Wall Leaning Single Leg Calf Raises/side 10 Wall Tibialis Raises w/ 2s Pause at Top + 1-2 sets 10yds each Walk on Toes Walk on Heels Walk on Inside of Foot Walk on Outside of Foot

5:00 Jump Rope + Every 1:30 x 15-20 Sets 12s @ 75% Effort / Remaining Time @ 60% Effort + 5:00 Jump Rope *You can choose between running, rowing, biking, skiing, or another machine of your choice for the interval portion today. Looking for an overall session RPE of about a 6-7/10 today, so make sure you're not pushing the intensity too high. You should leave the gym feeling better than when you came in*

1-2 sets 5 Worlds Greatest Stretch/side 10 Single Leg Glute Bridges/side 10 Wall Leaning Single Leg Calf Raises/side 10 Wall Tibialis Raises w/ 2s Pause at Top + 1-2 sets 10yds each Walk on Toes Walk on Heels Walk on Inside of Foot Walk on Outside of Foot

5:00 Jump Rope + Every 1:30 x 10-20 Sets 12s @ 75% Effort / Remaining Time @ 60% Effort + 5:00 Jump Rope *You can choose between running, rowing, biking, skiing, or another machine of your choice for the interval portion today. Looking for an overall session RPE of about a 6-7/10 today, so make sure you're not pushing the intensity too high. You should leave the gym feeling better than when you came in*

1:00 Elephant Walk 1:00 Dead Hang (accumulate in sets if needed) + 2-3 Rounds 10 Glute Bridges 10 Push Up + Press to Down Dog 25 Band Face Pulls

Trap Bar Deadlift

1 x 1

Trap Bar Deadlift

5 x 3

4 Rounds @ Grinding Effort 8 Alternating Sandbag Bear Hug Reverse Lunges (4/side) 100ft Sandbag Bear Hug Carry 1 Rope Climb *Sub Zercher Reverse Lunges and Carry if you don't have access to sandbags. Weights should be heavy enough to be challenging, but you should be able to grind through the circuit without much rest between movements *If you don't have access to a rope to climb, sub 5 strict chin ups each round.

Landmine Bar Twist

3 x 20

3 Rounds 10 Dumbbell Bent Over Row + External Rotation 10 Single Leg Hamstring Curls/side (leg curl machine, banded, or on sliders are all okay) 5 x 5s Hold Bench Neck Bridge 5 x 5s Hold Bench Neck Front Bridges

2 Rounds Single Leg Band Hamstring Stretch x 30s /side Ostrich Walk x 50ft Half Kneeling Straight Leg Hip Flexor Raise w/ 2s Pause Each Rep x 5 /side *Can be done immediately following your lifting or at any other time throughout the day. Relax into the band hamstring stretch, focus on loading the front leg and getting some dynamic stretching under the load of your bodyweight on the Ostrich Walk, and focus on lifting from the hip flexor and really squeezing on the raises*

1:00 Elephant Walk 1:00 Dead Hang (accumulate in sets if needed) + 2-3 Rounds 10 Glute Bridges 10 Scap Push Ups + 10 Plank Press to Down Dog 25 Band Face Pulls

Romanian Deadlift

4 x 6

Strict Press

4 x 6

Dumbbell Suitcase Reverse Lunges

3 x 12

Chest-Supported DB Row

3 x 12

Band Rotations

2 x 20

Lying Single Leg Band Hamstring Curls

2 x 24

Dumbbell Bent Over Row + External Rotation

2 x 10

2 Rounds Single Leg Band Hamstring Stretch x 30s /side Ostrich Walk x 50ft Half Kneeling Straight Leg Hip Flexor Raise w/ 2s Pause Each Rep x 5 /side *Can be done immediately following your lifting or at any other time throughout the day. Relax into the band hamstring stretch, focus on loading the front leg and getting some dynamic stretching under the load of your bodyweight on the Ostrich Walk, and focus on lifting from the hip flexor and really squeezing on the raises*

2 Rounds 5/5 Worlds Greatest Stretch 10 Calf Raises @ 31X1 Tempo 10 Wall Tibialis Raises w/ 1s Pause at Top + 2 Rounds 10yds each - Walk on Toes - Walk on Heels - Walk on Inside of Foot - Walk on Outside of Foot

Assault Bike or running is ideal today, but you can choose to row, ski, hill sprint or use the sled as well 6 sets :10 Work / :50 Rest (start at 50% effort and increase each set to 80-90% effort) 3-6 sets :20 Max Effort Sprint / 2:00 Rest 5-15 min. @ Easy Recovery Pace