Week 1 Workouts

Foam Roll & Thoracic Extension

15 Reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Prayer

60 seconds

Deep Squat

60 Seconds

Shoulder Packing

12 reps each side

Erg 1000 m

increase time 5 seconds every 250 m

Goblet Squat

12 reps

Dumbbell Chest Press

10 reps

Chainsaws

8 per side, rest 120 seconds

Kettlebell Deadlift

15 reps

Band Pulls

12 reps

Plank up

10 reps each side, 90 second rest

Chin Up

As many reps as possible (AMRAP)

Reverse Lunge

8 reps each side

Dumbbell Lateral Raise

12 reps, rest 90 seconds

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Deep Squat Hold

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Prayer

60 seconds

Deep Squat

60 Seconds

Should Packing

12 reps each side

Burpees

10 reps

Reverse Rope Fly

10 reps 

Mountain Climbers

10 reps each side

Kneeling Single Arm Overhead

8 reps each side

Dumbbell Romanian Deadlift

8 reps

TRX/Rows/Supine Row

8 reps, rest 120 seconds

Kettlebell Swing

15 reps

Leg Lowers

5 reps each side

Bulgarian Split Squat

8 reps each side, rest 120 seconds

Push Up

12 reps

Jump Squat

10 reps

Side Plank

20 seconds, rest 60 seconds

Foam Roll Calves

Foam Roll Hamstring

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Deep Squat Hold

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Deep Squat

60 seconds

Prayer

60 seconds

Shoulder Packing

12 reps each side

Body Weight Squat

25 reps

Kettlebell Swing

10 reps

Ball Slams

10 reps

Trapbar Deadlift/Suitcase

8 reps

Cuban Press

8 reps

Feet Elevated Plank

30 seconds, rest 120 seconds

Goblet Squat

10 reps

TRX Face Pull/Cable Face Pull

10 reps

Single Leg Glute Bridge

10 reps each side, rest 120 seconds

Pull Up

AMRAP 

Battle Rope Slam/Medicine Ball Slam

20 reps

Hanging Leg Raise

20 seconds, rest 90 seconds

Foam Roll Calves

Foam Roll Hamstring

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Deep Squat Hold

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Deep Squat

60 seconds

Prayer

60 seconds

Shoulder Packing

12 reps each side

Versa Climber

500 feet

Goblet Lunge

8 reps each side

Kneeling Single Arm Overhead Press

10 reps each side

Leg Lowers

5 reps each side, rest 120 seconds

Glute Ham Raise

6 reps

Push Up

AMRAP

Mountain Climbers

25 reps each side, 120 second rest

Rowing Machine

200 m

Squat Triangles

5 reps each side

Plank

30 seconds, rest 90 seconds

Foam Roll Calves

Foam Roll Hamstring

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Deep Squat Hold