Brad

Workout of the Day REST DAY

Workout of the Day A. 4 Sets: A1: Alt. Cossack Squat x 8-10 – Rest 45 seconds A2: Nose to Wall Handstand Hold x 30-45 seconds – Rest 45 seconds A3: Alt Renegade Row x 8 per @ 2011 – Rest 45 seconds A4: Single Leg Glute Bridge x 30-45 seconds per – Rest 45

Workout of the Day For Time: Run 400m 4 Rounds of Today’s Triplet Run 400m 3 Rounds of Today’s Triplet Run 400m 2 Rounds of Today’s Triplet Run 400m 1 Round of Today’s Triplet Today’s Triplet is 5 Burpee Box Jump Overs, 10 Push Ups, 15 Zercher Squats

Workout of the Day A. 4 Sets: A1: Front Foot Elevated Split Squats x 8 per @ 3011 – Rest 10 seconds between legs and then Rest 45 seconds A2: FLR w/ Alternating SA Underdrag x 45-60 seconds – Rest 45 seconds A3: SA Front Rack Carry x 90ft per – Rest 45 seconds B.

Workout of the Day A. 4 Sets: Run 1 mile @ 5-10 seconds faster than your 5k pace. Rest/Walk 3-4 minutes between.

Workout of the Day Accumulate the following: 2 minutes – L-Sit 3 minutes – Mixed Hanging (Use a mix of grip techniques: pronated, supinated, single arm) 4 minutes – Front Scale, Back Scale, Single Leg Balancing. B. Death by 10m Shuttle Run

Workout of the Day REST DAY

Workout of the Day A. 4 Sets: A1: Alternating Reverse Lunge x 12 -16 – Rest 45 seconds A2: Hi/Lo Plank 45 seconds – Rest 45 seconds A3: Double Arm Bent Row x 8-10 per @ 3011 – Rest 45 seconds A4: Side Bridge x 30 seconds per – Rest 45 seconds B. Complete as

Workout of the Day 6 Sets (30 minutes) 1 minute at each station: Double Under or Single Under or Lateral Hops over a small object V-Up OR Sit Up Odd Object Clean (Ground to Shoulder – Alt. Shoulders each rep) Run 150m Rest -stay smooth and steady while maintaining a sustainable pace.

Workout of the Day A. 4 Sets: A1: RFESS x 8 per @ 3011 – Rest 10 seconds between legs and then Rest 45 seconds A2: Russian Twist x 20 – Rest 45 seconds A3: Single Arm Farmers Carry x 90ft per – Rest 45 seconds B. 3 Sets: Burpee Broad Jump x 10 for