Reach | Hybrid

2 Rounds of the Following: Air Squat x10 Push-Up x10 Chin-Up x5 2 Rounds of the Following: KB Goblet Squat x10 Single Arm KB Press x10/arm Single Arm KB Gorilla Row x10/arm

Banded Supine Crunch

3 x 20

Half Kneeling Pallof Press w/Rotation

3 x 10

Back Squat

10, 10, 8, 6

Shoulder Press

10, 10, 8, 6

Iso Hold Inverted Row

4 x 0:20

Single Arm Banded DB Row

4 x 8

Air Bike

1 x 5:00

Complete the Following Every 2 Minutes for 5 Rounds (rest with remaining time in 2 minute block before starting the next round): Air Bike Sprint x5cal DB Farmers Carry x50m *Sprint as fast as possible. Walk the farmers carry; do not run/jog. On the carry, walk 25m and turn around, if possible. RX DBs: 100/65 Scaled DBs: 70/45

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Rowing

1 x 3:00

SkiErg

1 x 3:00

Rowing

1000, 500

Rest

1 x 3:00

SkiErg

1000, 500

Cable Chest Fly

3 x 15

Half Bosu Ball DB Bench Press

3 x 15

Wide Grip Lat Pulldown

3 x 10

Underhand Lat Pulldown

3 x 10

KB Front Rack Reverse Lunge

3 x 20

Hip Banded DB Romanian Deadlift

3 x 10

Close Grip DB Curl

3 x 12

Double DB Tricep Kickback

3 x 12

Supinated KB Rope Curl

Tricep Rope Pulldowns

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

Run

1 x 5

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Banded Hip Opener Complex

Complete Each Movement as Follows: Half Kneeling Rear Banded Distraction x30-60sec per leg Lunging Lateral Banded Distraction x30-60sec per leg Banded Rear Distraction Leg Circles x15-20 circles per leg

Banded Shoulder, Pec, and Lat Opener Complex

Complete Each Movement as Follows: Underhanded Hinged Lat and Shoulder x30-60sec per arm Overhead Tricep x30-60sec per arm Lateral Delt Crossbody x30-60sec per arm Pec Opening x30-60sec per arm Behind Back Banded Pec x30-60sec per arm

Reverse Hypers

3 x 12

Hanging Knee Raise

3 x 12

Cable External Rotation

3 x 10

Cable Internal Rotation

3 x 10

Belted Reverse Sled Drag

1 x 3:00

Belted Lateral Sled Drag

2 x 20

Sled Push w/Bent Arms

4 x 20

AMP "Little Green Army Man"

5 Rounds for Time: 5 Pull-Ups 10 Hand Release Push-Ups 10 Dead Ball Over Shoulder 20 Alternating Reverse Lunges 20m Bear Crawl (10m forward/10m backwards) *Record time to complete. You can do assisted pull-ups if necessary. On the bear crawl, go forward 10m, then backwards 10m. Dead Ball RX: 60/40 Dead Ball Scaled: 40/20

Wrist Roller

3 x 3

Machine Seated Calf Raise

30, 20, 10

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

Drop Step to Lateral MB Toss

3 x 10

MB OH Power Slam

3 x 10

Seated Box Jump

4, 3, 2, 1

Band Assisted Split Squat Jumps

3 x 10

Single Arm Vertical Ball Toss

3 x 5

Bulgarian Split Squat to Single Arm DB Neutral Grip Shoulder Press

3 x 5

Explosive Bodyweight Lateral Lunge with Knee Drive

3 x 7

Plyo Push-Up w/Depth

Single Arm DB Explosive Row

4 x 10

Explosive TRX Row

4 x 5

Tempo Incline DB Bench Press

4 x 8

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

Run

1 x 2

SkiErg

Russian KB Swing

Rowing

Wall Balls

Complete the following with little to no rest: Barbell Curl x10,9,8,7,6,5,4,3,2,1 Lying Barbell Skullcrusher x10,9,8,7,6,5,4,3,2,1 Bent Over Row x10,9,8,7,6,5,4,3,2,1 Barbell Shoulder Press x10,9,8,7,6,5,4,3,2,1 Recommended Weight: Men > 65-85lbs Women > 35-55lbs

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

Run

1 x 5

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat