Monday, 4/28: Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga, 2-5 minute cold shower Workout 1: Warm-up: Ride bike 3 miles to gym. Strength: 3×10 Back Squat Stamina: 4 rounds of: 20 Back Squat 25 Jump Squat 30s Batwing holds (two 35lb weight plates) Work Capacity: 5 rounds of: 5x Frog Complex (clean to thruster + back squat to thruster) 10x Burpees Finisher: 100 Sit-Ups 100 Leg Levers Cool-down: Ride bike home Workout 2: Durability: Tennis Match, doubles ———————————————— Tuesday, 4/29: Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga, 2-5 minute cold shower Workout 1: 250m Vasatrainer Strength: 3-5×10 Push Press Stamina: 50x Push Press with Gymstick 75x Mostfit Suspension Rows 800m carry (any heavy object) Work Capacity: Segmented Murph with 2x10lb plates in backpack: 1 mile run 10 rounds of 10 pull-ups, 20 push-ups, 30 air squats 1 mile run ———————————————— Wednesday, 4/30: Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga, 2-5 minute cold shower 30 minutes hypoxic swim repeats 30 minutes sauna ———————————————— Thursday, 5/1: Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga, 2-5 minute cold shower Warm-up: Ride bike 3 miles to gym. Strength: 3×10 Deadlift or Heavy Rock Carries Stamina: 5 rounds of: 15x Tire Flips 20x Box Jumps 50m Bear Crawl Work Capacity: 15x Heavy Thrusters 200m run 20x Heavy Thrusters 400m run 30x Heavy Thrusters 800m run Finisher: 100 Bicycle Crunches Cool-down: Ride bike home Workout 2: Durability: Tennis Match, doubles ———————————————— Friday, 5/2: Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga, 2-5 minute cold shower Workout 1: 250m Vasatrainer Warm-up Strength: 3×10 Perfirmer Pushups with rotation – weighted vest 400m walking lunge with weighted vest Stamina: 50x alternating dumbbell presses 75x clap push-ups Work Capacity: AMRAP in 20 minutes of: 100m Vasatrainer 15x DB Squat Cleanse Durability: 800m sprint, 1:1 work:rest 400m sprint, 1:1 work:rest 200m sprint, 1:1 work:rest 100m sprint, 1:1 work:rest ———————————————— Saturday, 5/3: Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga, 2-5 minute cold shower -warm-up with 10 kettle bell get-ups per side, then 20 minutes yoga with elevation training mask -Afternoon: Easy mountain bike ride to Wild Walls for rock climbing/rappelling practice ———————————————— Sunday, 5/4: Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga, 2-5 minute cold shower 90 minute singles tennis match 30 minutes sauna