Monday, 4/21: Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga Workout 1: Afternoon: Warm-up: Ride bike to YMCA. Strength: 2×10 heavy back squats 135 Stamina: 50x back squats with 95 100x step-ups (50/leg) with 95 Take heavy weight plate downstairs to gym, walk with it overhead for 10 laps of gym. Work Capacity: 30 Thrusters with 75lbs 3x rope climbs or 30 pull-ups 20 Thrusters 2x rope climbs or 20 pull-ups 10x Thrusters 1x rope climb or 10 pull-ups Finisher: 20 weighted sit-ups, 20 back extensions. Cool-down: Ride bike home. Workout 2: Durability: Tennis Match, doubles ———————————————— Tuesday, 4/22: Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga Workout 1: Warm-up: Ride bike to YMCA. Strength: Push press warmup then 2×10 push press Stamina: 4 round 20 push presses to 5x heavy weight pull-ups. 50m buddy pull with heavy band (or pull kids on cardboard down driveway) Work Capacity: 15 rounds of: 1x power snatch + 5x overhead squats with 30 second rest Finisher: 100 flutter kicks, 100 4 count wave offs Cool-down: Ride bike home. Workout 2: Durability: Tennis Match, singles ———————————————— Wednesday, 4/23: Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga Workout 1: 30 minutes workout with boys: -They throw frisbee, I sprint, chase it down and bring it back, we all do 5 squats together, then repeat for 10 rounds. -They each kick one soccer ball. I sprint, chase down soccer balls one by one, bring them back, we all do 5 burpees together, then repeat for 10 rounds. -Race: I buddy carry one boy and race the other boy 100 yards. 20 second rest. Repeat for 10 rounds, alternating who gets carried. Workout 2: Hypoxic swim: 20×50 rounds alternating free style with fins / dolphin kick with fins as no-breathers. Finish with 30 minutes sauna. Practice box breathing. ———————————————— Thursday, 4/24: Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga Workout 1: Warm-up: Ride bike to YMCA. Strength: Thirty 20 yard farmers walk carries with 100lb rock Stamina: 75 Tire Flips, 75 Pull-Ups, 75 DoubleUnders with jump rope Cool-down: Ride bike home. Workout 2: Durability: Tennis Match, doubles ———————————————— Friday, 4/25: Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga Workout 1: 30 burpee warm-up Strength: 3×10 Perfirmer Pushups with rotation – weighted vest Stamina: 5 rounds of: 15x Perfirmer Push-ups 20x Alternating DB Bench Presses on ground (35lbs) 50m Overhead Weighted Walking Lunges (40lb dumbbell) Work Capacity: AMRAP in 15 minutes of: 10 KB Swings 10 Box Jumps 10 Dips Durability: 3 rounds of: 500m row or Vasatrainer 400m run 60 second rerst Finish with 50x toes to bar ———————————————— Saturday, 4/26: 30 minutes sauna Full body foam roller and 90 minute tennis match ———————————————— Sunday, 4/27: Obstacle course workout: 60 minutes AMRAP of: chain drag with cinder blocks 30 foot rope climb tire flip bucket carry wall climb spear throw hill sprint bear crawl sandbag carry ————————————————