Old Bull

Assault Bike

1 x 5:00 @ 50

Introt/Extrot Push Up

2 x 10

Jimmy Buffets

2 x 0:30

Leg Cradle Lunge w/ Lateral Flex. & Ext.

2 x 2

Meadows Rack Pull

12, 10, 8 @ 45, _ , _ lb

Child's Pose w/ Twist

3 x 2

Meadows Rack Pull

3 x 8

Meadows Rack Pull

1 x MAX

Standing Teapot

4 x 8

DB Pull-over Floor

4 x 8

Meadows Rows

Huddle Up!

“Comparison is the thief of joy.” » Theodore Roosevelt Daily Leadership Devotional: Recognize Envy as a Barrier to Your Growth Reflect on a time when comparing yourself to others hindered your progress or happiness. What can you focus on instead to grow without comparison?

Side Pillar Star Fish Hold

2 x 0:30

4-Way Dead Bug

2 x 4

Side Pillar Star Fish Hold

2 x 0:30

Drop Squat

2 x 10

Bulgarian Split Squat w/ Active Foot

4 x 10

Single Arm DB Push Press

4 x 8

DB Power Clean w/ Open Step

5 x 3

Strict Chin Up

3 x MAX

DB Lateral Raise

3 x MAX

Hammer Curls

3 x MAX

Huddle Up!

"Until you climb inside of his skin and walk around in it, you'll never really understand a person." – Harper Lee, To Kill a Mockingbird Daily Leadership Devotional: Build Empathy to Strengthen Team Bonds Think of someone you’ve felt envious of. What challenges or sacrifices might they have faced to reach their achievements? How can understanding their journey help build empathy?

2 Rounds Jumping Jacks x 10 Seal Jacks x 10 A-skips for 10 yards B-skips for 10 yards C-skips for 10 yards

Assault Bike

8 x 0:20

Rest

1 x 3:00

Assault Bike

8 x 0:20

Huddle Up!

“Gratitude turns what we have into enough.” » Anonymous Daily Leadership Devotional: Practice Gratitude to Counteract Envy List three things you’re grateful for today. How does focusing on gratitude help you appreciate your own path instead of envying others?

Assault Bike

1 x 5:00 @ 50

Pillar to Plank Press Up

2 x 0:30

Drop Squat

2 x 15

Thumbs Up Squat

2 x 10 @ 45 lb

Front Squat

10, 8, 6

Incline DB Fly

3 x 10

Front Squat

3 x 8

Front Squat

1 x MAX @ 85 %

Incline Hex Press

4 x 0:10

Incline Hex Press

Cross Body Hammer Curls

4 x 12

DB Overhead Tricep Extension

4 x 10

Huddle Up!

“Envy is ignorance; imitation is suicide.” » Ralph Waldo Emerson Daily Leadership Devotional: Reframe Envy into Admiration Think of someone whose success you admire. What can you learn from their journey, and how can you use that inspiration to fuel your own goals?

2 Rounds Side Pillar w/ Twist - Right Elbow x :30 Leg Cradle Lunge w/ Lateral Flexion & Extension x :30 Side Pillar w/ Twist - Left Elbow x :30 Plate Elevated Jumping Jacks x :30

Assault Bike

1 x 2:00

Sandbag Squat

1-Arm DB Row

Incline Push Ups

Jefferson Curl

Drag Curl

Assault Bike

1 x 2:00

Huddle Up!

“Success is not final, failure is not fatal: It is the courage to continue that counts.” » Winston Churchill Daily Leadership Devotional: Turn Envy into Motivation and Action Identify one area where envy has held you back. What specific steps can you take to transform those feelings into actionable goals?

Cocky Walks

3 x 15

Leg Cradle Lunge w/ Lateral Flex. & Ext.

3 x 2

Hand Release Push-Up

3 x 10

Find a hill or incline (if unavailable, set a treadmill at max incline). Ruck up the hill for 1 minute: Push hard, aiming for power walk. 10 Lunges at the Top (ruck on): 5 each leg. Walk back down for recovery. Repeat for 5 rounds or 25 minute time cap

Huddle Up!

“Be yourself; everyone else is already taken.” » Oscar Wilde What are your core values as a leader? How can staying true to these values guide you in making decisions free from envy and rooted in integrity?

Where is my workout?

Let's break down this week's workout game plan: This is a flexible training program with 2-6 workouts each week. Select the workout that best fits your schedule and goals, then move the workout on your calendar to when you can tackle the training. Two barbell workouts are Required Days listed on Monday, then elective Cardio days are listed on Tuesday, and finally elective strength days are listed Wednesday. Monday = Required Days x 2 Your Non-Negotiable Barbell Push and Pull days Lock in two 60-minute sessions. This is where legends are forged. Make it happen. Tuesday = Elective Cardio Days x 2 Your Game Changing High Heart Rate days 20 - 30 minute sessions, for you to level up your conditioning and physique. Clear eyes, strong heart. Can't lose. Wednesday = Elective Weight Training Days x 2 Your Strong Secret Weapons 30 - 45 minute sessions, for you to level up your strength, conditioning, and physique. Choose wisely, dominate completely. Ready to raise your game? Here's how: 1. Swipe to either Monday (Required), Tuesday (Cardio), or Wednesday (Strength) 2. Select Workout, Tap 'Start Session' 3. Confirm and commit Then? Lock in and train. The app's got your back. Remember: Champions are made when no one's watching. Let's raise the game. Together. Follow and tag us @captainsandcoaches #CaptainsAndCoaches #OldBull #RaisingTheGame