Warm Up Outline (10-20min)

Foam Roll
Monostructural Movement
Bike 15-20min @ 50-60%
Active Warmup
Dynamic Warmup
Joint Mobility/Lengthening
Muscle Activation
Core
-Lever Abdominals w/Straight Arms 3×10
-Prone Plank 3x30sec.
Functional Movement
- Bar Warmup
Reactive Warmup
Resistance Training
- Split Squat Squat 3×10ea
- Wide Stance Good Morning 3×10
- 1 Arm Dumbbell Row 3×10
- Press 3×10
- Dumbbell Shrugs 3×10
- Bent Over Rear Delt 3×10
- Dumbbell Bicep Curls 3×10
- Standing Barbell Skull Crusher 3×10
- Seated Rear Deltoids w/Plates (thumbs in) 3×10
- Band Abductors/Adductors 3×10
- Plates/DB Int/Ext Rotators 3x10ea.

*Try and match last week!

Hike 10 to 20 miles. With 4,000 to 5,000 feet of elevation gain. Carry a 20 to 40 pound bag

Hike 10 to 20 miles. With 4,000 to 5,000 feet of elevation gain. Carry a 20 to 40 pound bag. BE SMART OUT THERE!!!!

Rescuing Lincoln Hall – Left For Dead

Foam Roll
Monostructural Movement
20min of Cardio @ 60% THR
Active Warmup
Dynamic Warmup
Joint Mobility/Lengthening
Muscle Activation
Core
- Hyper Extensions 3×10
- Supine Extended Hold 3×10
Functional Movement
- Bar Warmup
Reactive Warmup
Resistance Training
- Back Squat 3×10
- Deadlift 3×10
- BOR 3×10
- Bench Press 3×10
- Barbell Shrugs 3×10
- Strict Press 3×10
- Bicep Curls w/Bar 3×10
- Skull Crusher 3×10
- Rear Deltoids w/Plates (thumbs in) 3×10
- Slide Board Abductors/Adductors 3×10
- Band Int/Ext Rotators 3x10ea.
*Go up 2.5-5% on all weights.

Mid-Day WO
Foam Roll 5min
Warm up (10-15mins)
Monostructural Movement
-Chinese Warm Up
Active Warmup
-Supine Scorpion 5ea.
-Prone Scorpion 5ea.
-Leg Pendulum 5ea. way
-Pass Thrus 20
Dynamic Warm up
-Spiderman Lunge 5ea.
-2 Hand 1 Foot Reverse Lunge 5ea.
-High Knee+Lateral Spiderman 5ea.
Joint Mobility
-KB Shoulder Pendulum 10rotations ea. dir.
-Prisoner Walk 10ea. way
Muscle Activation
-Therapy Squats 8 w/3-1-2 tempo
-Scapula Pull Ups 10
-Scapula Dips 10
Core
-Rockers 30
-Oblique Plank 30sec. ea.
Functional Movement
-Bar Warm up
-Deadlift+HMC+FS+Press 10ea.
-MS+HPS+PSB+SB+Soats Press 5ea.
-MC+HPC+DFS+PJ+Split Jerk 3ea.
Resistance Training
-Snatch 3@45%, 3@55%, 2@65%, 2@75%, 3-5×1@80%
-Clean & Jerk 3@45%, 3@55%, 2@65%, 2@75%, 3×5/1@80%
Plyometrics
Cool Down (5-10mins)
Static Stretching