Ready to Respond Baseline

Lower Body Warm Up Circuit

Warm-Up Protocol Cardio Primer (2–3 Minutes): 0:00–1:00: Easy effort (2/10). 1:00–2:00: Moderate effort (4/10). 2:00–3:00: Increased intensity (6/10). Dynamic Circuit (3 Rounds): 10 Bodyweight Good Mornings: Focus on a slow, controlled hip hinge; feel the tension in your hamstrings. 10 Bootstrappers: Sink into a deep squat, grab your toes, and drive your hips high to stretch your hamstrings before returning to the squat. 10 Cossack Squats Body Weight (per side): Maintain an upright chest and drive your working knee over your toe. 10 Air Squats: Utilize a 3-second eccentric (downward phase) and a 2-second pause at the bottom to build control and stability.

Zercher Squat

5 x 70

B Stance Landmine Romanian Deadlift

Farmers Lunge

Dumbbell Single Leg Calf Raise

Cable Crunch

DB Side Bend

Farmers carry

Lower Body Cool Down

Perform 2 rounds of the following circuit. Perform each movements for 30s/side - Couch Stretch - Knight To hamstring Flow - Standing Calf Stretch

Upper Body Warm Up

Upper Body Warm-Up Cardio Primer (3 Minutes): 0:00–1:00: Easy effort (2/10 intensity). 1:00–2:00: Moderate effort (4/10 intensity). 2:00–3:00: Increased intensity (6/10 effort). Dynamic Circuit (3 Rounds): 10 Banded Pass-Throughs: Keep your arms straight; focus on moving through a controlled range of motion to open the chest and shoulders. 5 Inchworms to Standing: Walk your hands out to a high plank, then walk them back toward your feet, finishing with a tall, upright standing position. 10 Ring Rows (or Low Bar Pulls): Maintain a rigid body position; focus on retracting your shoulder blades to initiate the pull. 5 Push-up to Down Dog: Perform one quality push-up, then push your hips back and upward into a downward dog to stretch the lats and hamstrings.

Dips

5 x 70

Lat Pulldown

Incline DB Bench Press

1-Arm DB Row

Rope Curl

Tricep Extension

Lateral Raise

Upper Body Cool Down

Upper Body Cool Down: Recovery Protocol Perform 2 rounds of the following circuit. Hold each movement for 30 seconds per side: Dead Hang: Focus on decompression of the spine and shoulder girdle. Rainbow Stretch: Focus on thoracic rotation and lat mobility. Chest Stretch Flow: Focus on opening the pectorals and anterior shoulder.

Full Body Warm Up

Full Body Warm-Up Cardio Primer (3 Minutes) 0:00–1:00: Easy effort (2/10 intensity). 1:00–2:00: Moderate effort (4/10 intensity). 2:00–3:00: Increased intensity (6/10 intensity). Dynamic Circuit (3 Rounds) 10 Ring Rows (or Low Bar Pulls): Maintain a rigid body position throughout. Initiate the movement by retracting your shoulder blades before pulling yourself toward the anchor point. 8 Body Weight Kang Squats: Start with a hinge, maintaining a neutral spine until you feel a significant stretch in the hamstrings, then drop your hips into a full squat. Keep your chest up throughout the transition. 6 Push-up to Down Dog: Perform one quality push-up, then drive your hips back and upward into a downward dog position, focusing on stretching the lats and hamstrings. 20ft Bodyweight Walking Lunge: Keep your chest proud. Ensure your back knee touches the ground gently before standing up and bringing your feet together.

Sumo Deadlift

5 x 70

Landmine Meadows Row

Half Kneeling Landmine SA Press

Cossack Squat

Mayday — AMRAP 14 As Many Rounds As Possible in 14 Minutes 200m Run (or 15 Calorie Row/Bike) 15 Kettlebell Swings (53/35 lbs) 10 Box Jump Overs (24/20") 5 Devil Press (35/25 lbs DBs) Coach’s Notes This is a longer-duration sprint. The goal is to keep the intensity "rolling" by managing your transitions. Since this is an AMRAP, do not treat the first 5 minutes as a warm-up—get moving, stay moving, and hold a pace you can maintain for the full 14 minutes. Strategy: Use the run/machine to find your breath, but keep the transition to the kettlebell as short as possible. Movement Standards: On the Devil Press, focus on a controlled descent and a powerful, explosive lockout. Scaling Guidelines Kettlebell Swings: Reduce weight to a level where you can keep the movement explosive. Box Jump Overs: Switch to Step-Overs to lower the heart rate and improve sustainability. Devil Press: Reduce dumbbell weight; ensure you are not compromising spinal alignment to get the weights off the floor. Post your total rounds and any scaling notes in the group Discord!

Full Body Cool Down

Perform 2 rounds of the following circuit. Hold each movement for at least 30 seconds per side: Chest Wall Stretch: Focus on opening the pectorals and anterior shoulder. Butcher Block Stretch: Focus on thoracic extension and lat release. Frog Stretch: Focus on hip internal rotation and groin mobility. Figure 4 Stretch: Focus on hip external rotation and glute release.

Cardio

Full Body Cool Down

Perform 2 rounds of the following circuit. Hold each movement for at least 30 seconds per side: Chest Wall Stretch: Focus on opening the pectorals and anterior shoulder. Butcher Block Stretch: Focus on thoracic extension and lat release. Frog Stretch: Focus on hip internal rotation and groin mobility. Figure 4 Stretch: Focus on hip external rotation and glute release.