Lower Body Warm Up

20 Jumping Jacks 20 "Skier" Jumping Jacks 10 Leg Swings Forward per side 10 Leg Swings Lateral per side 10 Waiters Bow 10 Squats 5 Deep Squat Thoracic Rotations Worlds Greatest Stretch 3 times per side 10 Cat Cow

Goblet Squat

4 x 15

Foam Roller Angels

4 x 0:45

Single Leg Poor Mans Leg Curl

4 x 15

Straight Arm Bench Thoracic Stretch

4 x 0:45

3 Rounds: :30 KBS :30 Rest :30 Push Ups :30 Rest :30 Squat Thrust :30 Rest Then: 15-10-5 KBS Squat Thrust

Elevated Pigeon

1 x 2:00

Upper Body Warm Up

1-2 min Bike/row/jog 10 big arm circles forward and 10 back 10 arm swings front to back 10 Scapular Push Ups from elbows 5 Plank Shoulder Taps per side 5 Down Dog Toe Touch per side 5 Table Top reaches per side

DB Z Press

5 x 15

Chin Up Iso Hold

3 x 0:30

Elephant Walk Stretch

5 x 0:45

15 Mins AMRAP with a partner: 200 Meter Run TOGETHER (to Blue Wall) Then, I Go/You Go x 2 each: P1: 10 Jump Squat 5 Single Arm DB Bent Over Row per side 10 Toe Touch P2: Hold a Plank while P1 works *Cant run? Row while your partner runs.

Box Breathing

1 x 2:00

Lower Body Warm Up

20 Jumping Jacks 20 "Skier" Jumping Jacks 10 Leg Swings Forward per side 10 Leg Swings Lateral per side 10 Waiters Bow 10 Squats 5 Deep Squat Thoracic Rotations Worlds Greatest Stretch 3 times per side 10 Cat Cow

Good Morning

5 x 12

Cyclist Squat, Goblet

5 x 12

Bench Dip Isometric Hold

5 x 0:45

15 min AMRAP: Blue Wall Run Then 2 times through: 5 Suitcase Deadlift per side 5 SA DB Clean per side 5 Get Up/Sit Up per side

Band Hamstring Stretch Routine

1 x 2:00

Single Leg Lower Body Warm Up

20 Jumping Jacks 20 "Skier" Jumping Jacks 10 Leg Swings Forward per side 10 Leg Swings Lateral per side 5 Reverse Lunges/side 5 Cossack Squats/side Worlds Greatest Stretch 3 times per side 10 Cat Cow

Goblet RNT Reverse Lunge

5 x 10

Foam Roller Lat Stretch

5 x 0:20

Staggered Stance RDL

5 x 10

Floor Pec/Bicep Stretch

5 x 0:20

10 Min AMRAP: Row 200m 5 Skater Hops per side 10 Plate Thruster 3 Capt Morgan per side (1 rep = pull bottom leg up + pull top leg up) *If Capt Morgans are impossible sup a 15 second Copenhagen Plank per side

Box Breathing

1 x 2:00

Lower Body Warm Up

20 Jumping Jacks 20 "Skier" Jumping Jacks 10 Leg Swings Forward per side 10 Leg Swings Lateral per side 10 Waiters Bow 10 Squats 5 Deep Squat Thoracic Rotations Worlds Greatest Stretch 3 times per side 10 Cat Cow

18 min AMRAP: 200m Run 20 Step Ups, body weight only (10 per side) 10 Slasher to Halo per side 20 Sit Ups *200m = Blue Wall at Fortius **Rest 2-3 mins before the next circuit

18 Min AMRAP: 300m Row 5 Spectacular (DB's or KB's) 5 Lateral Lunges per side, body weight only 5 Knee to Elbow On Foam Roller per side 1 Spectacular = Clean + Push Press + Inchworm + Push Up

Side Plank

1 x 1:00

Upper Body Warm Up

1-2 min Bike/row/jog 10 big arm circles forward and 10 back 10 arm swings front to back 10 Scapular Push Ups from elbows 5 Plank Shoulder Taps per side 5 Down Dog Toe Touch per side 5 Table Top reaches per side

Chest Supported Prone DB Rows

5 x 15

Side Lying External Rotation

5 x 15

Supine Figure Four Stretch

5 x 0:20

15 Mins with a partner: P1: Blue Wall Run P2: AMRAP while P1 runs: 5 Plate Raise 5 Plate Press Out 5 Plate Tricep Extension 10 Plate Sit Up 3 Foam Roller Squeeze Dead Bug per side every time you switch *Pick up where you left off on the circuit after every run

Rack Lat Stretch

1 x 2:00

Lower Body Warm Up

20 Jumping Jacks 20 "Skier" Jumping Jacks 10 Leg Swings Forward per side 10 Leg Swings Lateral per side 10 Waiters Bow 10 Squats 5 Deep Squat Thoracic Rotations Worlds Greatest Stretch 3 times per side 10 Cat Cow

Goblet Squat

4 x 12

Single Leg Poor Mans Leg Curl

4 x 15

Straight Arm Bench Thoracic Stretch

4 x 0:45

5 Min AMRAP: 10 Jump Squat 5 Russian Step Up per side 5 Slasher per side Rest 1-2 Mins 10 Min AMRAP: 200m Row 3 DB Deadlift 5 DB Clean 7 DB Push Press 9 Tuck Up

Elevated Pigeon

1 x 2:00