Monday 6/2: Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga, 2-5 minute cold shower Afternoon: Ride bike to Y Strength: 10×3 heavy squats Stamina: 5x Goblet Squats 20x mountain climbers 20x wave-offs Outside – Crossfit “Cindy” – AMRAP in 20 minutes of: 5 pullups 10 pushups 15 squats Finisher: heavy rock carry up hill Ride bike home, stop for cold thermo ———————————————— Tuesday 6/3 Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga, 2-5 minute cold shower Afternoon: 5 rounds – 200m run, 5 overhead presses, 5 push presses, 5 jerks, 5 pull-ups Strength: 10×2-3 heavy push presses Stamina: 25 push presses, 50 dips, 400m weighted walking lunge Work Capacity – 5 rounds of: 30 box jumps 15 cleans 100 Vasatrainer Finisher: 10×100 sprints ———————————————— Wednesday, 6/4: Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga, 2-5 minute cold shower Afternoon: 30 minutes Sauna, 30 minutes hypoxia, ———————————————— Thursday, 6/5: Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga, 2-5 minute cold shower Afternoon: 4 rounds – barbell complex (5 reps of clean to front squat to overhead press to back squat) with 15 push-up chaser Strength: 10×3-5 heavy deadlifts Stamina: 4 rounds of 5x heavy tire flips, 5x max height box jumps, max time handstand hold Work Capacity – 5 rounds of: 1000m row 50 overhead squats (75lb bar) 25 burpees Finisher: 2 mile run with weighted rucksack, 100x sit-ups ———————————————— Friday, 6/6: Morning: 10 minutes HRV measurement with journaling, reading and setting intentions for day, followed by 10 minutes yoga, 2-5 minute cold shower Strength: 5×10 weighted push-ups with rotation to flutter kicks Stamina: 20x alternating dumbbell bench-press to 20x renegade row Work Capacity: 20x Turkish Get-ups per side to 20x Roll-outs Durability: 8x 60 second plank taps to Arbour Crest hill repeats Finisher: River ———————————————— Saturday 6/7: Road trip to Oregon. 100 burpees in morning before leaving. Easy swim in ocean with kids later. ———————————————— Sunday, 6/8 On coast in Oregon. Hard 80 minute trail run up into hills. 50 push-up finisher.