Day 1: 

4 x 6 Back Squat

Rest 90-150 seconds b/t sets

5 Rounds for time:

10 Thrusters

Run 400m or Row 500m or Bike .5 miles

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

 

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:

4 x 6 Shoulder Press + 4 x 6 Pull-up

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

5 Rounds for time:

10 Deficit Push-ups

10 Renegade Row per arm

40 Mt. Climber (20 per side) 

***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:

4 x 6 Deadlift

Rest 90-150 seconds b/t sets

5 Rounds for time:

20 DB RDL
100m DB Farmer Carry 

***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