OUTPerform 3-Day Edge

Knee Hug Deep Breathing - 1 minute 90/90 Shinbox - 1 x 1 minute T-Spine Extension off Bench with Dowel - 1 x 1 minute

Bent Knee Bird Dog - 1 x 30 seconds/side *lift leg as high as possible using glutes, WITHOUT arching low back* Single Leg Elevated Glute Bridge 1 x 30 seconds/side

Barbell Front Squat

8, 6, 5, 5, 4

DB Front Squat

8, 10, 10

Deadbug

3 x 8

DB Reverse Lunge

8, 8, 6

DB Eccentric Lateral Lunge with Toes Up

3 x 6

USE TIMER. Complete as many rounds as possible! A. Stepup Ball Slams - 10 B. Hollow Rocks - 15 (if too hard, perform 10 reps, or 20-30 second front plank; see video) C. Band Pull Aparts - 20 Rest 30 seconds after each round.

DB Suitcase Hold

3 x 25

Copenhagen Plank

3 x 25

Child's Pose Side to Side Lat Mobility - 1 x 30 seconds/side Downward Dog Lunge with Rotation - 1 x 30 seconds/side Lateral Lunge with Overhead Reach - 1 x 30 seconds/side

Prone Shoulder ER ISO Hold - 3 x 10 sec max effort Tall Kneeling Supinated Serratus Reach with Band - 1 x 1 minute Eccentric Pushup - 1 x 6 @ 3111

Narrow Grip Barbell Bench Press

8, 6, 5, 5, 5

DB Bentover L's

3 x 12

Narrow Grip DB Bench Press

8, 10, 10

DB Bentover L's

3 x 12

Barbell Yates Row

10, 12, 15

Dumbbell Yates Row

3 x 12

Elevated Narrow Grip Pushup off Bar

3 x MAX

Landmine Complex

Choose one challenging weight you can handle for all movements - for all lower body exercises, your goal is to EXPLODE UP as fast as possible. Keep moving until all reps are done, then rest for outlined time. USE REST TIMER to stay accountable! *NO BARBELL? Perform the same movements with heavy dumbbells* Landmine Explosive Squat - 6 (EXPLODE!) Landmine Reverse Lunge to Push Press - 6/side (EXPLODE!) Landmine Explosive RDL - 6 (EXPLODE!) Landmine 1-arm Row - 6/side Plank Getup - 6/side (if too hard, drop to knees or perform 3/side) Rest 45 seconds, repeat 5 rounds.

Alternating DB Hammer Curl

12, 10, 8

Banded Tricep Pushdown

3 x 20

1/2 Kneeling Toe Up Groin Mobility - 1 x 30 seconds/side Sprinter Start Ankle Mobility + Hamstring - 1 x 30 seconds/side Quadruped Hip CARs - 1 x 30 seconds/side

Glute Bridge Walkout - 1 x 1 minute Inchworm - 1 x 1 minute

DB Bulgarian Split Squat

8, 6, 6, 5

1/2 Kneeling 1-arm Landmine Press

8, 8, 6, 6

Complete as many rounds as possible in 20 minutes (following guidelines in coaching instructions above ^) NOTE: You don't need to find 4 DIFFERENT Cardio Machines - choose TWO if you can and alternate (ie. A. Assault Bike, C. Rower, E Assault Bike, G. Rower) or choose 1 and alternate methods (ie. Spin Bike seated sprint, Spin Bike standing sprint) A. Battle Ropes - 1 minute, keep moving with any variation (or cardio equipment of choice; Assault Bike, Rower, Ski Erg, Spin Bike etc) B. DB Clean and Jerk - 10 C. Spin Bike - 1 minute (or cardio equipment of choice). D. DB Renegade Rows - 10 E. Battle Ropes - 1 minute (keep moving, different variations - see videos; or same cardio as A.) F. Pushups - 10 (or band resisted if too easy) G. Spin Bike - 1 minute (or same Cardio as C.) H. KB Swings - 10

*ONLY PERFORM IF YOU DIDN'T PERFORM THE MAIN METCON ABOVE* Complete as many rounds as possible in 20 minutes (following guidelines in coaching instructions above ^) A. Battle Ropes/Stair Runs - 1 minute, or Stair Sprint (use 1 single step and run "up/down" for outlined amount of time, or see Battle Ropes variation videos in METCON above) B. DB Clean and Jerk - 10 C. Lateral Shuffle - 1 minute (or cardio equipment of choice). D. DB Renegade Rows - 10 E. Battle Ropes/Stair Runs - 1 minute F. Pushups - 10 (or band resisted if too easy) G. Lateral Shuffle - 1 minute (or cardio equipment of choice) H. KB Swings - 10