Strong Body Strong Mind

I'd aim to do whatever you can, for as long as it feels restorative. Minimum effective dosage would be 5-10 breaths in each movement. Psoas + hip flexor + quad Prone windshield wipers Foam roller supine Figure 4's Figure 4 scorpion Foot smash with lacrosse ball

Kettlebell Swing

3 x 20

1/2 kneeling strict press + windmill

3 x 5

Kettlebell dead snatch x 2 + split snatch x 2

6 x 1

Mobility to Get Ya Going and Flowing

1/2 kneeling thoracic rotations x 8 per side supine thoracic openers on foam roller x 2 min banded pull arounds x 8

Dynamic Blast off

2 rounds of the following, order does not matter! Bosch clean variations, your choice, x 5 per side Banded racked march x 20 Single leg depth drop x 5 per side

Staggered stance dual bell thruster

3 x 8

Cossacks, all the variations

3 x 6

Plank hand to hand med ball toss

3 x 20

Incline bench prone dumbbell row

3 x 10

Incline bench prone upright row to Y-Press

3 x 12

Side plank rear delt raise into overhead tricep extension

3 x 12

How many singles can you accumulate throughout the entire workout? Assistance is totally fine, just note for yourself what level of assistance you are using.

Cool down with core

2-3 rounds Stability ball breath to breath roll up x 10 Single leg toe touch sit up with plate x 6/leg Supine windmill x 5/side

Show your upper body some love

Perform each for 30-60 seconds Foam roller happy puppy Chest opener on foam roller Foam roller tricep stretch

Banded Y Raise into Isometric hold

3 x 15

Head supported rear delt fly

3 x 15

Side plank lateral raise

3 x 12

Traditional DB Bicep Curl

3 x 12

6pt delt raise

3 x 8

Plank single arm tricep extension

3 x 12

10 breaths at a minimum per stretch/side Foam roller tricep stretch Across the body arm stretch

Body Weight Warm Up

Complete the following: high knees x 20 side to side pogos x 20 c skips x 10/side Leg swing to reverse lunge x 10/side 1/2 kneeling thoracic rotations x 10/side side to side sit backs with twist x 8/side arm circles x 10 in each direction per side

Downdog to Push-up

3 x 10

Side plank hip dips

3 x 10

Dumbbell reverse lunge with curl to overhead press

3 x 5

single arm clean into lateral lunge, shown with db and kb

3 x 5

side v-ups, 5-4-3-2-1

3 x 30

Push-up + renegade row + rear delt flys

3 x 5

DB U's

3 x 10

lateral raise to front raise

3 x 10

Side to side sumo squat to overhead press

3 x 10

Zone 2 40 minutes

Last ten minutes are the worst mentally, make sure you are adequately occupied. Good tunes, good reads, edits, etc. Your choice of equipment. Stay in Zone 2. Should be right on the brink of needing to breathe through your mouth, yet you can still stay in nasal only breathing!

Meal prep: adequate protein and plenty of vegetables Laundry Tidying up Calendar fine tuning Financial date with self Journal Prompt: How do I want to feel this week? How can I best enable this to be a possibility?

Old School Warm Up

Bringing it back, old school style! All the moves to get you nice and limber prior to your lifts or activities. Knee pulls x 5-8/leg Toe Pulls x 5-8/leg Side to side sit backs x 5-8/side Wide legged twisting toe touch x 5-8/side inchworm to runners lunge x 5 Leg swings, forward, backward, & across the body x 10/leg

The following movements are meant to get your central nervous system (CNS), which will help you perform better on your bigger lifts. 3 rounds of the following: Kettlebell Stop Swings x 10 Kettlebell Split Squat Clean x 8/leg Cross connect marching bridge x 10/leg

Barbell Sumo Deadlift

4 x 8

Glider curtsy lunge, hamstring/glute focused

3 x 10

Landmine Single Leg RDL

3 x 10

Barbell 1 1/4 Hip Thrust

4 x 15

Leaning weighted heel press

3 x 20

Take it all in: Glute Cooldown

Take some time to cool down and breathe. Hold each stretch for a minimum of 5 breaths. Figure 4 rock back Hamstring stretch 3 ways 90 90 Breathing

Full Body Mobility

Complete 1-2 rounds of: 90 90 band assisted with thoracic twist, 8 per side Downdog to runners lunge, 8 per side Foam roller adductor rock back and out, 8 per side Foam roller happy puppy, 8 roll outs Foam roller tricep stretch, 5 deep breaths per side

Let's light you up!

2 rounds: lateral typewriter x down and back hop hop cross x down and back triphasic goblet squat x 3 (I do not recommend anything heavy here. Goal is to move quickly)

Barbell Front Squat

8, 8, 8, 20

Depth drop to vertical jump

3 x 5

Deadbug skullcrusher to overhead pull

3 x 10

Rear Foot Elevated RDL into Bulgarian Split Squat

3 x 6

Single arm Z-press with band/cable pull

3 x 10

Dead Hang from a bar

3 x 1:00

Sprint Interval Training (S.I.T) x 8 rounds

8 rounds of 20 seconds all out sprint followed by 2 minutes of recovery.