Sunday, 6/29: 30 minutes yoga and 30 minute walk

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Monday, 6/30: 30 minute cold thermogenesis and 30 minutes practice on monkey bar and wall.

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Tuesday, 7/1 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 Push Press Stamina: 50x push press 100x jumping pull-ups 800m carry (any heavy object) Work Capacity: 3 minutes at each station max effort, 60 second rest between stations Row or vasatrainer Overhead squat Slams or swings or mace Sit-ups 800m run Durabiility: Family tennis

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Wednesday, 7/2 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 Strength: 5×5 deadlift Stamina: 4 rounds of 20 deadliest to 10x one legged box jumps per leg to max chin time on bar Work Capacity 5 rounds of: Handstand pushup 400m run or stair climb Durabiility swim from dive position: 10x50m sprint OR Lift

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Thursday, 7/3: OFF

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Friday, 7/4: Steep hike with 30 minute cold water swim in mountain lake

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Saturday, 7/5: 1.5 hours at gym -run to gym -machine circuit 5x through -row 250 —> run 3 laps —> vibration 60 seconds 5x through