3 sets - 1:00 bike - 10 jumping lunges - 10 air squats

Back Squat

6, 6, 4, 4, 2, 2 @ 70, 70, 80, 80, 85, 85 %

Front Rack Walking Lunge

3 x 14 @ 6, 7, 8

Single Leg RDL

3 x 8 @ 7

4-5 total sets 2:00 on 1:00 off - 15 goblet squats - 15 air squats - max burpee for the remainder of the 2:00 window Weight for goblet squat is 50lbs for the men and 35lbs for the women. Score total burpee completed.

5:00 easy bike

3 sets - 10 scap pull-ups - 12 stick/band dislocates

Strict Bodyweight Pull-Up

5 x 8

Bent Over Row

3 x 8 @ 7.5

4 sets - 16 bicep curls with a band - 12 seated strict overhead press each arm @ a controllable load - 8 Gorilla rows each arm @ heavy load Rest 1:00-2:00 between sets

3 total sets - 21 American kettlebell swings - 15 box jumps 24in’/20in’ - :60 total plank hold Rest 1:30 between Score is total time to complete all 3 sets. Kettlebell weight is a weight you can do all 21 without dropping it, but still not an easy load.

1:00 seal stretch 1:00 prayer stretch 2 x :30-:40 dead hang

1:00 banded tricep stretch 2 -3 sets - 1:00 machine - 8 inchworms

Until 75 total reps or have completed 5 total sets - 6 single db bench press each @ 8/10 load Immediately into … - max bench press reps in :30 @ 35-40% of 1 rep max Rest 1:30 between sets

Incline DB Bench Press

3 x 8 @ 7

DB French press

3 x 12 @ 6

10 x - 200 meter run @ 9/10 effort - rest :30 between sets After the 6th set rest a full 1:00 then finish sets 7-10 with the written :30 rest

Take 7:00-10:00 to do a leg specific roll out. Roll out whatever is a little tender or sore post run. - 1:00 each side pec stretch on wall

3 sets - 1:00 machine or run - 10 light dumbbell RDL’s

Deadlift

7, 5, 5, 3, 3 @ 6.5, 7.5, 7.5, 8.5, 9

Goblet Squat

3 x 8 @ 6

GHD Hip Extension

4 x 15

4 total sets : - 10 kettlebell side bends each arm @ heavy load - :30 double kettlebell front rack hold @ heavy load - :30 amrap of sit-ups Rest 1:30 between sets

2:00 hamstring roll both legs 1:00-2:00 pigeon stretch each leg 1:00 seal stretch

3 sets - 1:00 easy run or machine of choice raising your intensity slightly each set - 8 banded bicep curls - 8 pushups

Close Grip Bench Press

4 x 12

15 minute amrap for quality NOT time - 8 push press @ 6-7/10 RPE (rate of perceived exertion) - 12 renegade rows @ light/moderate weight - 16 hanging knee raises

EVERY 2:00 x 8-12 rnds (Athletes choice) (16:00- 24:00 total minutes) Odd Sets : 12 light goblet box step ups + 12 hand release pushups Even Sets : 12 alternating db snatches + 8 burpees over the dumbbell Prescribed weight for the dumbbell for snatches is 50/35lbs, but scale the weight to maintain all sets unbroken.