Week 2

Day 1: 

5 x 3 Back Squat

Rest 90-150 seconds b/t sets

10 rounds of 20 seconds on / 10 seconds off alternating between

Air Squats

Burpees

Day 2:

Roaming Warm-up v1

Bike, Run, Row, or Swim
8 rounds: 20 sec fast / 10 sec slow  

Rest 1 minute

Repeat 3 more times

World’s Greatest Cool-down v1

Day 3:

5 x 3 Shoulder Press + 5 x 3 Pull-up

Rest 30-60 seconds between exercises and 90-150 seconds between sets 

10 rounds of 20 seconds on / 10 seconds off alternating between

Push Press

Sumo Deadlift High Pull

***Weight should be light enough so minimal rest is needed to complete workout***

Day 4: 

Roaming Warm-up v1

Bike, Run, Row, or Swim

20 minute steady-state cardio for max distance/calories 

World’s Greatest Cool-down v1

Day 5:

5 x 3 Deadlift

Rest 90-150 seconds b/t sets

10 rounds of 20 seconds on / 10 seconds off alternating between

Alternating DB Single Leg RDL

DB Snatch

***Weight should be light enough so minimal rest is needed to complete workout***

Day 6:

Roaming Warm-up v1

Bike, Run, Row, or Swim

10 rounds of 30 seconds fast / 2.5 minutes slow

World’s Greatest Cool-down v1

Day 7:

Total Body Recovery

1 minute each: 

Neck rolling

Neck range of motion (ROM)

Lat/Pec/Thoracic rolling

Prayer stretch

Low back/Glute rolling

Pigeon stretch

Calf/Hamstring rolling

Posterior chain ROM

Adductor Rolling

Frog Stretch

Quad/Shin Rolling

Anterior chain ROM