Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 5/side samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Pushups 20 Plank Shoulder taps 5 Inchworms pushups COMPOUND LIFTS E2MOMx5 5x5 Pause Pushpress (PAUSE AT THE BOTTOM THEN EXPLODE UP) SHOULD BE LIGHT AND EXPLOSIVE every after set do 10 Double Kettlbell Shrugs Accessory: 2 SETS 15 Seated Arnolds Press (20/15) 30 Banded Pull aparts Amrap 15 min (LONG STEADY STATE) 500/400M Row/Ski

Back Squat 5 Sets 3 Back Squat @75-80% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @88-95% 1RM Front Squat *Rest as needed between sets. Bent Over Row + DB Bent Over Row 3 Sets 5-7 Supinated Grip Bent Over Row @8/10 RPE 5 Single Arm DB Bent Over Row (each arm) @9/10 RPE *Rest as needed between sets. Core Work 2 Sets (Not for time) 10-15 GHD Sit Up w/Med Ball 20 Dumbbell Pull Through in Plank Position 50m Single Arm Kettlebell Farmer Carry (e

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold WEEK of (1/4) Every 2:30 x 5 Sets 12 Back Squats AT RPE 5 9 Back Squats AT RPE 6 6 Back Squats AT RPE 7 3 Back Squats AT RPE 8 Conditioning: EMOM x15 Min 1: 500/400m Bike erg or 12/10 Cal Row / Ski Min 2: 15-20 Ring Rows Min 3: 5 Deadlifts + 5 Front Squats (115/75)

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: 5x5 Tempo Backsquats at RPE 5 2 Sec down 1 Sec up -MAKE SURE TO CONTROL DOWN THEN FAST UP EMOM x 15 min 1: 500/400m Row/ski or 1000m/800 Bike Erg min 2: 15-20 Ring Rows min 3: 10 Double Dumbbell Deadlifts + 20m Double dumbbell Overhead Walks (35/25)

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull aparts WEEKENDER: (NO TIME CAP) 5RDS 500m/400 Ski or Row or 1000m Bike Erg (SHARED) 30 Alternating Bodyweight Lunges (SHARED) 10 Double Dumbbell Devils Press (35/25) 2nd Floor Run Together ACESSORY: 3RDS 30 Sec copanhagen planks per side Rest 1 min between