A

Full Body Prep
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

B1

Banded Supine Crunch
3 x 20

B2

Half Kneeling Pallof Press w/Rotation3 x 10

C

Back Squat10, 10, 8, 6

D

Shoulder Press10, 10, 8, 6

E1

Iso Hold Inverted Row4 x 0:20

E2

Single Arm Banded DB Row4 x 8

F

Air Bike1 x 5:00

G

Funtional Finisher E2MOM
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

H

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

A1

Rowing
1 x 3:00

A2

SkiErg1 x 3:00

B

Rowing1000, 500

C

Rest1 x 3:00

D

SkiErg1000, 500

E1

Cable Chest Fly
3 x 15

E2

Half Bosu Ball DB Bench Press3 x 15

F1

Wide Grip Lat Pulldown3 x 10

F2

Underhand Lat Pulldown3 x 10

G1

KB Front Rack Reverse Lunge3 x 20

G2

Hip Banded DB Romanian Deadlift3 x 10

H1

Close Grip DB Curl3 x 12

H2

Double DB Tricep Kickback3 x 12

I

Supinated KB Rope Curl

J

Tricep Rope Pulldowns

E

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

A

PrepMetabolic WarmupComplete 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

B

Run1 x 5

C

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

A

Mobility
Banded Hip Opener ComplexComplete 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

B

MobilityBanded 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

C1

Reverse Hypers
3 x 12

C2

Hanging Knee Raise3 x 12

D1

Cable External Rotation3 x 10

D2

Cable Internal Rotation3 x 10

E

Belted Reverse Sled Drag1 x 3:00

F

Belted Lateral Sled Drag2 x 20

G

Sled Push w/Bent Arms4 x 20

H

ConditioningAMP "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

I1

Wrist Roller3 x 3

I2

Machine Seated Calf Raise30, 20, 10

J

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

A

Prep
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

B1

Drop Step to Lateral MB Toss3 x 10

B2

MB OH Power Slam3 x 10

C

Seated Box Jump
4, 3, 2, 1

D1

Band Assisted Split Squat Jumps3 x 10

D2

Single Arm Vertical Ball Toss3 x 5

D3

Bulgarian Split Squat to Single Arm DB Neutral Grip Shoulder Press3 x 5

E

Explosive Bodyweight Lateral Lunge with Knee Drive3 x 7

F1

Plyo Push-Up w/Depth

F2

Single Arm DB Explosive Row
4 x 10

G1

Explosive TRX Row
4 x 5

G2

Tempo Incline DB Bench Press
4 x 8

H

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

A

Prep
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

B

Run1 x 2

C1

SkiErg

C2

Russian KB Swing

C3

Rowing

C4

Wall Balls

D

Pump Finisher
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

E

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

A

Metabolic WarmupComplete 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

B

BikeErg
1 x 30:00

C

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

A

PrepMetabolic WarmupComplete 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

B

Run
1 x 3

C

Rest
1 x 5:00

D

Air Bike

E

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

A

Prep
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

B

Run1 x 5

C

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