Week 1

DAY 1

Warm Up
3 Rounds of:
1:00 Light Bike
10 Bodyweight Squats demo
10 Scapular Pull Ups demo
10 PVC Pass Throughs

VO2Max Conditioning
6 Rounds of:
:60s Row Hard Pace
:60s Row Light Pace

DAY 2

Warm Up
3 Rounds of:
1:00 Light Row
10 Push Ups demo
5 DB Strict Press per Arm demo
15 Second Plank Hold demo

Aerobic Conditioning
3 Rounds of:
40 Cal Bike
30 Cal Row
20 Cal Ski Erg

DAY 3

Warm Up
3 Rounds of:
5 Spiderman + Reach per side
5 Walkouts
10 KB Goblet Good Mornings
10 Banded Pull Aparts

Sled/Prowler Conditioning
6 Rounds of:
50m Sled or Prowler Push
Rest 2:00

DAY 4

Warm Up
3 Rounds of:
1:00 Light Row
10 Scapular Pull Ups demo
10 Banded Pull Aparts
10 Straight Leg Sit Ups

Aerobic Conditioning
15:00 Stair Climber

DAY 5

Warm Up
3 Rounds of:
5 Reverse Lunges Per Leg
5 Waiter Squats per Arm
10 TRX Rows
10 BB Strict Press demo

Exercise	Set 1	Set 2	Set 3	Set 4
Bench Press or Machine Bench	x8	x8	x8	x8
DB Strict Press demo	x10	x10	x10	x10
Push Ups demo	xMax	xMax	xMax	xMax
Exercise	Set 1	Set 2	Set 3
Chest Supported Row	x10	x10	x10
Rear Delt Flys	x12	x12	x12
Exercise	Set 1	Set 2	Set 3
Back Squat or Hack Squat	x20	x20	x20
Auxillary Circuit	Set 1	Set 2	Set 3	Set 4
Hamstring Curl or Back Extension	x10	x10	x10	x10
DB Arnold Press	x10	x10	x10	x10
Cossack Squats	x10/leg	x10/leg	x10/leg	x10/leg
1 Arm Overhead Carry	x25m/arm	x25m/arm	x25m/arm	x25m/arm

VO2Max Conditioning
8 Rounds of:
:10s Sprint Hard Pace
:40s Jog Light Pace

WORKOUT DAY MEALS

Waking	Meal 1
12pm 40+g Protein No Extra Fat 80g Extra Carbs	6-8 oz Chicken 2 Cup White or Brown Rice 1-2 Cups of Vegetables
3-4 Hours Later	Meal 2
2-3 Hours Later 40+g Protein 15g Extra Fat 80g Extra Carbs	6-8 oz Chicken or Fish 2 Cup White or Brown Rice 1-2 Cups of Vegetables 1 Tbsp Coconut or Olive Oil
3-4 Hours Later	Meal 3
2-3 Hours Later 40+g Protein 15g Extra Fat 80g Extra Carbs	6-8 oz Chicken or Fish 2 Cup White or Brown Rice 1-2 Cups of Vegetables 1 Tbsp Coconut or Olive Oil
3-4 Hours Later	Meal 4
2-3 Hours Later 40+g Protein 15g Extra Fat 80g Extra Carbs	Shake: 1 Cup Oatmeal 1 Scoop Protein Powder 144g Frozen Strawberries 2 Tbsp Peanut or Almond Butter 1-2 Cups Water or Unsweeted Almond Milk 2 Cup Spinach
1 Hour Before Bed	Meal 5
1-2 Hours Later 40+g Protein 15g Extra Fat 80g Extra Carbs	1 Cup Egg Whites 2 Eggs 1/2 Avocado 1-2 Cups Veggies 1 Cup Oatmeal

REST DAY MEALS

Waking	Meal 1
12pm 40+g Protein 15g Extra Fat No Extra Carbs	2 Eggs 1 Cup Egg Whites 1/2 Cup Chopped Onion 1 Cup Chopped Pepper 1/2 Avocado
3-4 Hours Later	Meal 2
2-3 Hours Later 40+g Protein 15g Extra Fat No Extra Carbs	6-8 oz Chicken or Fish 2 Cups of Vegetables 1/2 Avocado
3-4 Hours Later	Meal 3
2-3 Hours Later 40+g Protein 15g Extra Fat 50g Extra Carbs	6-8 oz Lean Ground Beef 2 Cup Broccoli Slaw 1 Cup Cauliflower Rice 1 Tbsp Coconut or Olive Oil 1 Cup White or Browwn Rice
3-4 Hours Later	Meal 4
2-3 Hours Later 40+g Protein 15g Extra Fat 50g Extra Carbs	6-8 oz Chicken or Fish 1 Cup Broccoli Slaw 1 Cup Cauliflower Rice 1 Cup Cooked Sweet Potatoes or Potato 1 Tbsp Olive Oil
1 Hour Before Bed	Meal 5
1-2 Hours Later 40+g Protein 15g Extra Fat 100g Extra Carbs	Shake: 1 Scoop Protein Powder 2 Tbsp Chia Seeds 144g Frozen Strawberries 1 Cup Spinach 1-2 Cups Water or Unsweeted Almond Milk 1 1/2 Cup Oatmeal

ABBREVIATION KEY

Wellness