LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Day
Recovery Blocks
BW
Circuit x 2
Side Lunge
Set reps intensity
1 16 3
2 16 3
Pull Up – Hang
Set time intensity
1 15 5
2 15 5
Bear Crawl
Set reps intensity
1 30 6
2 30 6
Alternating Reverse Lunge with Touch
Set reps
1 16
2 16
Side Plank w/ Dip
Set reps
1 20
2 20
Rotational Lunge
Set reps
1 10
2 10
Wall press
Set reps
1 12
2 12
1/2 Get Up
Set reps
1 10
2 10
Walk
Horizontal

Body Weight – Recovery

Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This is a recovery day. Steady pace, no rush.
Can be done 1 time through but no more then 3.

Recovery Blocks

BW
Circuit x 2

UMT
Side Lunge
reps 16
intensity 3
Set Reps Intensity
1 16 3 RPE
2 16 3 RPE

This may go without saying but you’ll do this body weight.

Pull Up – Hang
time 15
intensity 5
Point toes out in front of body to engage core.
Set Time Intensity
1 15 h:m:s 5 RPE
2 15 h:m:s 5 RPE

If inside and no option for pull up bar, do a front plank for 30s

UMT
Bear Crawl
reps 30
intensity 6
Set Reps Intensity
1 30 6 RPE
2 30 6 RPE
ULT
Alternating Reverse Lunge with Touch
reps 16
Set Reps
1 16
2 16
Side Plank w/ Dip
reps 20
Set Reps
1 20
2 20

10 per side

UMT
Rotational Lunge
reps 10
Step backwards rotating 45 degrees. Lead foot (stationary) toes come off ground with weight in heel.
Set Reps
1 10
2 10
Wall press
reps 12
Set Reps
1 12
2 12
1/2 Get Up
reps 10
Set Reps
1 10
2 10

5 per side

Walk
Horizontal Loading

Easy walk for 10 - 20 minutes