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26

The TACFIT26 Daily Journal

LEVEL 1

DELTA LEVEL WORKOUT SERIES

TACFIT Tactical Fitness Systems


The TACFIT26 Daily Journal Level 1
Scott Sonnon, Chief Operations Officer
Copyright 2013 by RMAX International
All rights reserved.
No part of this book may be used or reproduced in any manner whatsoever without written permission except in the
case of brief quotations embodied in critical articles and reviews.
For information address:
RMAX International
P.O. Box 501388
Atlanta, GA 31150
Website: WWW.RMAXINTERNATIONAL.COM
Email comments and questions to: support@rmaxinternational.com

TACFIT is a registered trademark of Sconik International LLC.


DISCLAIMER:
The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical
conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including
(but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises
described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a
physician before starting TACFIT or any other exercise programs.
LEGAL STATEMENT:
When purchasing equipment, or any other products from RMAX International, the purchaser understands the risks associated with using this
kind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with following
instructions from other products, and agrees not to hold RMAX International, as well as any officers, members, employees, assistants,
volunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible for
injuries, maintenance, and/or supervision.

ATTENTION:
Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the
process introduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damages
arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercise
device. Do not use if you have an injury, or are experiencing pain or inflammation in parts of your body without first consulting your doctor. Use
this product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could result in
injury.
IMPORTANT:
Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT to
ensure their proper and safe use.

THE SIX WORKOUTS:


1. T H E 2 0 / 1 0 X 8 + 6 0 W O R K O U T : E A C H E X E R C I S E P E R F O R M E D F O R 8 S E T S O F 2 0
SECONDS WORK FOLLOWED BY 10 SECONDS OF RECOVERY (4 MINUTES).
TA K E A 1 M I N U T E R E C O V E RY A F T E R E A C H 4 M I N U T E S O F A N E X E R C I S E .
2. T H E 4 / 1 X 4 W O R K O U T : 4 E X E R C I S E S ; P E R F O R M E A C H E X E R C I S E F O R O N E
R O U N D 4 M I N U T E S I N D U R AT I O N . TA K E 1 M I N U T E R E C O V E RY I N B E T W E E N
E A C H E X E R C I S E . PA C E A N D R E G R E S S A S N E C E S S A RY TO P E R F O R M W I T H O U T
STOPPING
3. T H E E M O T M W O R K O U T : T W E N T Y T O T A L , 1 M I N U T E R O U N D S . B E G I N O V E R
EACH NEW MINUTE. PERFORM THE CIRCUIT OF EXERCISES IN LESS THAN A
M I N U T E . C O M P L E T E A L L I N T I M E A N D G E T O N E P O I N T. I F Y O U D O N T, T H E N
Y O U R E C E I V E N O P O I N T.
4. T H E A M R A P W O R K O U T : C O M P L E T E T H E C I R C U I T A S M A N Y T I M E S A S
POSSIBLE IN 20 MINUTES.
5. T H E [ 9 0 / 3 0 X 5 ] 2 W O R K O U T : 5 E X E R C I S E S ; P E R F O R M E A C H F O R 9 0 S E C O N D S
F O L L O W E D B Y 3 0 S E C O N D S R E C O V E R Y. A F T E R Y O U C O M P L E T E A L L 5
EXERCISES, DO IT A SECOND TIME.
6. T H E A F A P / T W O R K O U T : C O M P L E T E A L L O F T H E R E P E T I T I O N S A S F A S T A S
YOUR TECHNIQUE CAN HOLD YOUR SPEED IN LESS THAN TWENTY MINUTES.

WARMUP:

DO ALL OF THE WARMUP DRILLS BEFORE YOUR WORKOUT. PERFORM YOUR SET OF DRILLS FOR 6 MINUTES. SWITCH SIDES AT
HALFWAY IF IT IS A ONE SIDED DRILL. WHEN YOU FINISH ALL DRILLS, THEN WORKOUT.

COOLDOWN:
DO ALL OF THE COOLDOWN DRILLS AFTER YOUR WORKOUT. PERFORM YOUR SET OF DRILLS FOR 6 MINUTES. SWITCH SIDES AT
HALFWAY IF IT IS A ONE SIDED DRILL. WHEN YOU FINISH ALL DRILLS, YOURE DONE FOR THE DAY.

M O B I L I T Y DAY S :

DO ALL OF THE MOBILITY DRILLS 3 TIMES AS YOUR MOBILITY DAY. PERFORM DRILLS 3 TIMES FOR 18 UNINTERRUPTED
MINUTES. SWITCH SIDES HALFWAY IF IT IS A ONE SIDED DRILL.

C O M P E N S AT I O N DAY S :
PERFORM THE COMPENSATION DRILLS 3 TIMES FOR 18 UNINTERRUPTED MINUTES AS YOUR COMPENSATION DAY. SWITCH
SIDES HALFWAY IF IT IS A ONE SIDED DRILL.

CALENDAR SCORESHEET
Program

Level

Total Score

Heart Rate

Program

Qual

November

Alpha

Oscar

Bravo

Papa

Charlie

Quebec

Delta

Romeo

Echo

Sierra

Foxtrot

Tango

Golf

Uniform

Hotel

Victor

India

Whiskey

Juliet

Xray

Kilo

Yankee

Lima

Zulu

Mike

Qual

Level

Total Score

Heart Rate

TACFIT26 CALENDAR
No Intensity

Low Intensity

Moderate Intensity

High Intensity

Day 1

mobility

Day 2

Compensation

Day 3

Qual

Day 4

Qual

Day 5

mobility

Day 6

Compensation

Day 7

Alpha

Day 8

Alpha

Day 9

mobility

Day 10

Compensation

Day 11

Bravo

Day 12

Bravo

Day 13

mobility

Day 14

Compensation

Day 15

Charlie

Day 16

Charlie

Day 17

mobility

Day 18

Compensation

Day 19

Delta

Day 20

Delta

Day 21

mobility

Day 22

Compensation

Day 23

Echo

Day 24

Echo

Day 25

mobility

Day 26

Compensation

Day 26

Foxtrot

Day 28

Foxtrot

Day 29

mobility

Day 30

Compensation

Day 31

Golf

Day 32

Golf

Day 33

mobility

Day 34

Compensation

Day 35

Hotel

Day 36

Hotel

Day 37

mobility

Day 38

Compensation

Day 39

India

Day 40

India

Day 41

mobility

Day 42

Compensation

Day 43

Juliet

Day 44

Juliet

Day 45

mobility

Day 46

Compensation

Day 47

Kilo

Day 48

Kilo

Day 49

mobility

Day 50

Compensation

Day 51

Lima

Day 52

Lima

Day 53

mobility

Day 54

Compensation

Day 55

Mike

Day 56

Mike

Day 57

mobility

Day 58

Compensation

Day 59

November

Day 60

November

Day 61

mobility

Day 62

Compensation

Day 63

Oscar

Day 64

Oscar

Day 65

mobility

Day 66

Compensation

Day 67

Papa

Day 68

Papa

Day 69

mobility

Day 70

Compensation

Day 71

Quebec

Day 72

Quebec

Day 73

mobility

Day 74

Compensation

Day 75

Romeo

Day 76

Romeo

Day 77

mobility

Day 78

Compensation

Day 79

Sierra

Day 80

Sierra

Day 81

mobility

Day 82

Compensation

Day 83

Tango

Day 84

Tango

Day 85

mobility

Day 86

Compensation

Day 87

Uniform

Day 88

Uniform

Day 89

mobility

Day 90

Compensation

Day 91

Victor

Day 92

Victor

Day 93

mobility

Day 94

Compensation

Day 95

Whiskey

Day 96

Whiskey

Day 97

mobility

Day 98

Compensation

Day 99

Xray

Day 100

Xray

Day 101

mobility

Day 102

Compensation

Day 103

yankee

Day 104

yankee

Day 105

mobility

Day 106

Compensation

Day 107

zulu

Day 108

zulu

DAY 1 : Q U A L M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

knee circle
Mobility P15

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

backstroke
Mobility P04
hip hurdle
Mobility P11
hitchhiker
Mobility P12
gunslinger
Mobility P08
spinal rotation
Mobility P29

DAY 2 : Q U A L C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
pigeon
compensation P15
downward facing dog
compensation P06
forearm frog
compensation P12
drill bit hold
compensation P07
shoulder bridge
compensation P20
standing sidebend
compensation P26

DAY 3 : Q U A L
20/10X8+60 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

220-AGE

Exercises

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets


from each of the exercises

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

lunge Raise
Qual p05
knee ellipse
Qual p06
sit thru hip
Qual p05
pushup knee
Qual p08
Hollow Body
crunch
Qual p09
table lift
Qual p10

DIRECTIONS:
Perform 1 round of the warm-up which you have already performed on
your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercise
with 10 seconds of quick recovery. Write down your score for each set
in the SETS SCORED section above.
During the 1 minute recovery in between each exercise, take your heart
rate, and write it down under HEART RATE as well as your
Technique, Effort and Discomfort level. If you cannot do that much at
the beginning, you MUST at least record and write down your heart
rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle
When you finish, with your final exercise and final heart rate and have it
recorded above then, its time to tally the totals. Add your lowest set of
each of the exercises together for your Score, and find the average
heart rate to check that over the entire program your average was
within the target. Do the same for Technique, Effort and Discomfort
averages.

Warmup

Cooldown

knee circle
Mobility P15

pigeon
compensation P15

backstroke
Mobility P04

downward facing
dog
compensation P06

hip hurdle
Mobility P11

forearm frog
compensation P12

hitchhiker
Mobility P12

drill bit hold


compensation P07

gunslinger
Mobility P08

shoulder bridge
compensation P20

spinal rotation
Mobility P29

standing sidebend
compensation P26

DAY 4 : Q U A L
20/10X8+60 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets


from each of the exercises

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

lunge Raise
Qual p05
knee ellipse
Qual p06
sit thru hip
Qual p05
pushup knee
Qual p08
Hollow Body
crunch
Qual p09
table lift
Qual p10

DIRECTIONS:
Perform 1 round of the warm-up which you have already performed on
your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercise
with 10 seconds of quick recovery. Write down your score for each set
in the SETS SCORED section above.
During the 1 minute recovery in between each exercise, take your heart
rate, and write it down under HEART RATE as well as your
Technique, Effort and Discomfort level. If you cannot do that much at
the beginning, you MUST at least record and write down your heart
rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle
When you finish, with your final exercise and final heart rate and have it
recorded above then, its time to tally the totals. Add your lowest set of
each of the exercises together for your Score, and find the average
heart rate to check that over the entire program your average was
within the target. Do the same for Technique, Effort and Discomfort
averages.

Warmup

Cooldown

knee circle
Mobility P15

pigeon
compensation P15

backstroke
Mobility P04

downward facing
dog
compensation P06

hip hurdle
Mobility P11

forearm frog
compensation P12

hitchhiker
Mobility P12

drill bit hold


compensation P07

gunslinger
Mobility P08

shoulder bridge
compensation P20

spinal rotation
Mobility P29

standing sidebend
compensation P26

DAY 5 : A L P H A M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Hitchhiker
Mobility P12

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Twisting Lunge
Mobility P32
Backstroke
Mobility P04
Knee to Chest Push Kick
Mobility P16

DAY 6 : A L P H A C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Seal
compensation P16
Twisted Lunge
compensation P29
downward facing dog
compensation P06
Upward Facing Dog
compensation P30

DAY 7 : A L P H A
20/10X8+60 WORKOUT
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Exercises

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets


from each of the exercises

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Clubbell Two
Handed Swipe
(15lbs)
Exercise p05
Ring/Strap
Double Row
Exercise p011
Jump-Up Pullup
Exercise p77
Box Step-Up
Exercise p24

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED
section above.
During the 1 minute recovery in between each exercise,
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you
MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will
perform on your compensation of this cycle
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.

Warmup

Cooldown

Hitchhiker
Mobility P12

Seal
compensation P16

Twisting Lunge
Mobility P32

Twisted Lunge
compensation P29

Backstroke
Mobility P04

downward facing
dog
compensation P06

Knee to Chest
Push Kick
Mobility P16

Upward Facing
Dog
compensation P30

DAY 8 : A L P H A
20/10X8+60 WORKOUT
Date

Resting Heart Rate

Heart Rate Maximum

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets


from each of the exercises

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Clubbell Two
Handed Swipe
(15lbs)
Exercise p05
Ring/Strap
Double Row
Exercise p011
Jump-Up Pullup
Exercise p77
Box Step-Up
Exercise p24

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED
section above.
During the 1 minute recovery in between each exercise,
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you
MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will
perform on your compensation of this cycle
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.

Warmup

Cooldown

Hitchhiker
Mobility P12

Seal
compensation P16

Twisting Lunge
Mobility P32

Twisted Lunge
compensation P29

Backstroke
Mobility P04

downward facing
dog
compensation P06

Knee to Chest
Push Kick
Mobility P16

Upward Facing
Dog
compensation P30

DAY 9 : B R AV O M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Rolling Shoulder Blade


Mobility p23

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Inside Shoulder Circle


Mobility p14
Leg Swing
Mobility p17
Prayer Shoulder Plyo
Mobility p20

DAY 1 0 : B R AV O C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Sleeping Warrior
Compensation p21
Locust
Compensation p14
King Dancer Basic
Compensation p13
Standing Backbend
Compensation p24

DAY 1 2 : B R AV O
4/1X4 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

220-AGE

Exercises

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

Repetitions Scored

Heart Rate

Technique

Effort

Discomfort

Score: Average 4 Repetition Totals

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

kettlebell two
handed deadlift
Exercise p37
Parallette/box
Knee Press
Exercise p29
Leg Thread
Exercise p45
Clubbell Gama
cast (15lbs)
Exercise p06

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
pauses, without stopping in between repetitions, and with very
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above.
During the 1 minute recovery in between each exercise, take
your heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you cannot do
that much at the beginning, you MUST at least record and write
down your heart rate.
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.

Warmup

Cooldown

Rolling
Shoulder
Blade
Mobility p23

Sleeping Warrior
Compensation
p21

Inside
Shoulder
Circle
Mobility p14

Locust
Compensation
p14

Leg Swing
Mobility p17

King Dancer
Basic
Compensation
p13

Prayer
Shoulder
Plyo
Mobility p20

Standing
Backbend
Compensation
p24

DAY 1 2 : B R AV O
4/1X4 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Repetitions Scored

Heart Rate

Technique

Effort

Discomfort

Score: Average 4 Repetition Totals

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

kettlebell two
handed deadlift
Exercise p37
Parallette/box
Knee Press
Exercise p29
Leg Thread
Exercise p45
Clubbell Gama
cast (15lbs)
Exercise p06

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
pauses, without stopping in between repetitions, and with very
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above.
During the 1 minute recovery in between each exercise, take
your heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you cannot do
that much at the beginning, you MUST at least record and write
down your heart rate.
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.

Warmup

Cooldown

Rolling
Shoulder
Blade
Mobility p23

Sleeping Warrior
Compensation
p21

Inside
Shoulder
Circle
Mobility p14

Locust
Compensation
p14

Leg Swing
Mobility p17

King Dancer
Basic
Compensation
p13

Prayer
Shoulder
Plyo
Mobility p20

Standing
Backbend
Compensation
p24

DAY 1 3 : C H A R L I E M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Hindu Push-up
Mobility p10

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Sit-thru Stretch
Mobility p28
Side Shoulder Cast
Mobility p27

DAY 1 4 : C H A R L I E C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Upward Facing Dog
Compensation p30
Dying Warrior
Compensation p08
Camel
Compensation p04

DAY 1 5 : C H A R L I E
EMOTM WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises
Clubbell Shoulder Park Squat (15lbs)
reps: 5 right / 5 left
Exercise p07
Quad Press Basic reps: 5
Exercise p49
Ring/Strap Knee Press reps: 5
Exercise p15

Round 1

Round 6

Round 11

Round 16

Round 2

Round 7

Round 12

Round 17

Round 3

Round 8

Round 13

Round 18

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total Rounds you completed


all repetitions in under 60 seconds

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in
the ROUND box of the minute you successfully
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following
minute; and leave that ROUND box blank, as you do not
get a point for not completing it.
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform
on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Hindu Push-up
Mobility p10

Upward Facing Dog


Compensation p30

Sit-thru Stretch
Mobility p28

Dying Warrior
Compensation p08

Side Shoulder Cast


Mobility p27

Camel
Compensation p04

DAY 1 6 : C H A R L I E
EMOTM WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises
Clubbell Shoulder Park Squat (15lbs)
reps: 5 right / 5 left
Exercise p07
Quad Press Basic reps: 5
Exercise p49
Ring/Strap Knee Press reps: 5
Exercise p15

Round 1

Round 6

Round 11

Round 16

Round 2

Round 7

Round 12

Round 17

Round 3

Round 8

Round 13

Round 18

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total Rounds you completed


all repetitions in under 60 seconds

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in
the ROUND box of the minute you successfully
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following
minute; and leave that ROUND box blank, as you do not
get a point for not completing it.
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform
on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Hindu Push-up
Mobility p10

Upward Facing Dog


Compensation p30

Sit-thru Stretch
Mobility p28

Dying Warrior
Compensation p08

Side Shoulder Cast


Mobility p27

Camel
Compensation p04

DAY 1 7 : D E LTA M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Rocking Shin Lunge


Mobility p22

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Hollow Body Crunch


Mobility p13
Frog Leg Swim
Mobility p07
Windshield Wiper
Mobility p33

DAY 1 8 : D E LTA C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Shin Lunge
Compensation p19
Shoulder Bridge
Compensation p20
Wind Removing
Compensation p31
Seated Spinal Twist
Compensation p17

DAY 1 9 : D E LTA
AMRAP WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Front Lunge 21 reps


Exercise p72

Round 2

Round 7

Round 12

Round 17

Basic Spinal Rock 13 reps


Exercise p53

Round 3

Round 8

Round 13

Round 18

Mountain Climber 8 reps


Exercise p57

Round 4

Round 9

Round 14

Round 19

Kettlebell Figure Eight (8kgs) 5 reps


Exercise p41

Round 5

Round 10

Round 15

Round 20

Score: Total number of circuits you


completed in under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
minutes. Go as slow as you can continue without taking
any pauses, without stopping in between repetitions, and
with very good technique.
When you finish all twenty minutes, then take your heart
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least record
and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed
on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Rocking Shin Lunge


Mobility p22

Shin Lunge
Compensation p19

Hollow Body
Crunch
Mobility p13

Shoulder Bridge
Compensation p20

Frog Leg Swim


Mobility p07

Wind Removing
Compensation p31

Windshield Wiper
Mobility p33

Seated Spinal Twist


Compensation p17

DAY 2 0 : D E LTA
AMRAP WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Front Lunge 21 reps


Exercise p72

Round 2

Round 7

Round 12

Round 17

Basic Spinal Rock 13 reps


Exercise p53

Round 3

Round 8

Round 13

Round 18

Mountain Climber 8 reps


Exercise p57

Round 4

Round 9

Round 14

Round 19

Kettlebell Figure Eight (8kgs) 5 reps


Exercise p41

Round 5

Round 10

Round 15

Round 20

Score: Total number of circuits you


completed in under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
minutes. Go as slow as you can continue without taking
any pauses, without stopping in between repetitions, and
with very good technique.
When you finish all twenty minutes, then take your heart
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least record
and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed
on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Rocking Shin Lunge


Mobility p22

Shin Lunge
Compensation p19

Hollow Body
Crunch
Mobility p13

Shoulder Bridge
Compensation p20

Frog Leg Swim


Mobility p07

Wind Removing
Compensation p31

Windshield Wiper
Mobility p33

Seated Spinal Twist


Compensation p17

DAY 2 1 : E C H O M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Lifting Camel
Mobility p18

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Shirt Ripping
Mobility p25
Twisting Lunge
Mobility p32
Prayer Shoulder Plyo
Mobility p20
Leg Swing
Mobility p17

DAY 2 2 : E C H O C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Standing Forward Fold
Compensation p25
Floor Bow Pull
Compensation p09
Twisted Lunge
Compensation p29
Standing Backbend
Compensation p24
King Dancer Basic
Compensation p13

DAY 2 3 : E C H O
[90/30X5]2 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Flight 1

Flight 2

Heart Rate

Technique

Effort

Discomfort

Medicine Ball Neck

Squat
Exercise p82

Quad Press Basic


Exercise p49
Ring/Strap Double
Row
Exercise p11
Clubbell Gama
Cast (15lbs)
Exercise p06
Leg Thread
Exercise p45

Score: Add together the lowest set


for each of the exercises

DIRECTIONS:
Perform 1 round of the warm-up which you have already performed on your mobility
day of this cycle.
You will perform the above circuit TWICE, in two flights. You will be trying to score
as close to the same, if not more repetitions on Flight 2 as on Flight 1 because
you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of
quick recovery.
During the 30 seconds recovery in between each exercise, take your heart rate, and
write it down under as your Repetitions (Under Flight 1 or Flight 2), then your
Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the
beginning, you MUST at least record and write down your repetitions and heart rate.
When you finish, with your final exercise and final heart rate and have it recorded
above, then perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Then, its time to tally the totals. Add your lowest of the attempts from the exercises
between Flight 1 and 2 for your Score, and find the average heart rate (add the 10
total heart rates, then divide by 10) to check that over the entire program your
average was within the target. Do the same for Technique, Effort and Discomfort
averages.

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Warmup

Cooldown

Lifting Camel
Mobility p18

Standing Forward
Fold
Compensation p25

Shirt Ripping
Mobility p25
Twisting Lunge
Mobility p32

Floor Bow Pull


Compensation p09
Twisted Lunge
Compensation p29

Prayer
Shoulder Plyo
Mobility p20

Standing
Backbend
Compensation p24

Leg Swing
Mobility p17

King Dancer Basic


Compensation p13

DAY 2 4 : E C H O
[90/30X5]2 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Flight 1

Flight 2

Heart Rate

Technique

Effort

Discomfort

Medicine Ball Neck

Squat
Exercise p82

Quad Press Basic


Exercise p49
Ring/Strap Double
Row
Exercise p11
Clubbell Gama
Cast (15lbs)
Exercise p06
Leg Thread
Exercise p45

Score: Add together the lowest set


for each of the exercises

DIRECTIONS:
Perform 1 round of the warm-up which you have already performed on your mobility
day of this cycle.
You will perform the above circuit TWICE, in two flights. You will be trying to score
as close to the same, if not more repetitions on Flight 2 as on Flight 1 because
you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of
quick recovery.
During the 30 seconds recovery in between each exercise, take your heart rate, and
write it down under as your Repetitions (Under Flight 1 or Flight 2), then your
Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the
beginning, you MUST at least record and write down your repetitions and heart rate.
When you finish, with your final exercise and final heart rate and have it recorded
above, then perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Then, its time to tally the totals. Add your lowest of the attempts from the exercises
between Flight 1 and 2 for your Score, and find the average heart rate (add the 10
total heart rates, then divide by 10) to check that over the entire program your
average was within the target. Do the same for Technique, Effort and Discomfort
averages.

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Warmup

Cooldown

Lifting Camel
Mobility p18

Standing Forward
Fold
Compensation p25

Shirt Ripping
Mobility p25
Twisting Lunge
Mobility p32

Floor Bow Pull


Compensation p09
Twisted Lunge
Compensation p29

Prayer
Shoulder Plyo
Mobility p20

Standing
Backbend
Compensation p24

Leg Swing
Mobility p17

King Dancer Basic


Compensation p13

DAY 2 5 : F O X T R O T M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Backstroke
Mobility p04

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Handcuff
Mobility p09
Knee to Chest Push Kick
Mobility p16
Windshield Wiper
Mobility p33

DAY 2 6 : F O X T R O T C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Downward Facing Dog
Compensation p06
Clasped Hand Forward Fold
Compensation p05
Upward Facing Dog
Compensation p30
Triangle
Compensation p28

DAY 2 7 : F O X T R O T
AFAP/T WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Jump-Up Pullup 50 reps


Exercise p77
Kettlebell Push Press (8kgs) reps: 25 right / 25
left
Exercise p42
Box Step-Up 50 reps
Exercise p24
Clubbell Clockwork Squat (15lbs) reps: 50 right /
50 left
Exercise p08

Total Time elapsed for completing


all repetitions in Under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Backstroke
Mobility p04

Downward Facing
Dog
Compensation p06

Handcuff
Mobility p09

Clasped Hand
Forward Fold
Compensation p05

Knee to Chest
Push Kick
Mobility p16

Upward Facing Dog


Compensation p30

Windshield Wiper
Mobility p33

Triangle
Compensation p28

DAY 2 8 : F O X T R O T
AFAP/T WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Jump-Up Pullup 50 reps


Exercise p77
Kettlebell Push Press (8kgs) reps: 25 right / 25
left
Exercise p42
Box Step-Up 50 reps
Exercise p24
Clubbell Clockwork Squat (15lbs) reps: 50 right /
50 left
Exercise p08

Total Time elapsed for completing


all repetitions in Under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Backstroke
Mobility p04

Downward Facing
Dog
Compensation p06

Handcuff
Mobility p09

Clasped Hand
Forward Fold
Compensation p05

Knee to Chest
Push Kick
Mobility p16

Upward Facing Dog


Compensation p30

Windshield Wiper
Mobility p33

Triangle
Compensation p28

DAY 2 9 : G O L F M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Windshield Wiper
Mobility p33

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Tripod Overhead
Mobility p31
hollow Body Crunch
Mobility p13
Sit-Thru Stretch
Mobility p28

DAY 3 0 : G O L F C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Seated Spinal Twist
Compensation p17
Shin Dancer Bridge
Compensation p18
Shoulder Bridge
Compensation p20
Dying Warrior
Compensation p08

DAY 3 1 : G O L F
20/10X8+60 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets


from each of the exercises

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Kettlebell Figure
Eight (8kgs)
Exercise p41
Ring/Strap Knee
to Chest
Exercise p19
Spinal Rock Basic
Exercise p53
Quad Press Basic
Exercise p49

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of
exercise with 10 seconds of quick recovery. Write down your score
for each set in the SETS SCORED section above.
During the 1 minute recovery in between each exercise, take your
heart rate, and write it down under HEART RATE as well as your
Technique, Effort and Discomfort level. If you cannot do that much
at the beginning, you MUST at least record and write down your
heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle
When you finish, with your final exercise and final heart rate and
have it recorded above then, its time to tally the totals. Add your
lowest set of each of the exercises together for your Score, and
find the average heart rate to check that over the entire program
your average was within the target. Do the same for Technique,
Effort and Discomfort averages.

Warmup

Cooldown

Windshield Wiper
Mobility p33

Seated Spinal Twist


Compensation p17

Tripod Overhead
Mobility p31

Shin Dancer Bridge


Compensation p18

hollow Body
Crunch
Mobility p13

Shoulder Bridge
Compensation p20

Sit-Thru Stretch
Mobility p28

Dying Warrior
Compensation p08

DAY 3 2 : G O L F
20/10X8+60 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets


from each of the exercises

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Kettlebell Figure
Eight (8kgs)
Exercise p41
Ring/Strap Knee
to Chest
Exercise p19
Spinal Rock Basic
Exercise p53
Quad Press Basic
Exercise p49

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of
exercise with 10 seconds of quick recovery. Write down your score
for each set in the SETS SCORED section above.
During the 1 minute recovery in between each exercise, take your
heart rate, and write it down under HEART RATE as well as your
Technique, Effort and Discomfort level. If you cannot do that much
at the beginning, you MUST at least record and write down your
heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle
When you finish, with your final exercise and final heart rate and
have it recorded above then, its time to tally the totals. Add your
lowest set of each of the exercises together for your Score, and
find the average heart rate to check that over the entire program
your average was within the target. Do the same for Technique,
Effort and Discomfort averages.

Warmup

Cooldown

Windshield Wiper
Mobility p33

Seated Spinal Twist


Compensation p17

Tripod Overhead
Mobility p31

Shin Dancer Bridge


Compensation p18

hollow Body
Crunch
Mobility p13

Shoulder Bridge
Compensation p20

Sit-Thru Stretch
Mobility p28

Dying Warrior
Compensation p08

DAY 3 3 : H O T E L M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Folding Shinbox Twist


Mobility p06

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Twisting Lunge
Mobility p32
Hindu Push-up
Mobility p10
Leg Swing
Mobility p17

DAY 3 4 : H O T E L C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
pigeon
compensation P15
Twisted Lunge
Compensation p29
Upward Facing Dog
Compensation p30
King Dancer Basic
Compensation p13

DAY 3 5 : H O T E L
4/1X4 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Repetitions Scored

Heart Rate

Technique

Effort

Discomfort

Score: Average 4 Repetition Totals

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

One Leg Squat


High Box
Exercise p64
Ring/Strap
Double Row
Exercise p11
Clubbell
Shoulder Park
Squat (15lbs)
Exercise p07
Leg Thread
Exercise p45

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
pauses, without stopping in between repetitions, and with very
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above.
During the 1 minute recovery in between each exercise, take your
heart rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot do that
much at the beginning, you MUST at least record and write down
your heart rate.
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.

Warm-Up

Cooldown

Folding
Shinbox Twist
Mobility p06

pigeon
compensation P15

Twisting Lunge
Mobility p32

Twisted Lunge
Compensation p29

Hindu Push-up
Mobility p10

Upward Facing
Dog
Compensation p30

Leg Swing
Mobility p17

King Dancer Basic


Compensation p13

DAY 3 6 : H O T E L
4/1X4 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Repetitions Scored

Heart Rate

Technique

Effort

Discomfort

Score: Average 4 Repetition Totals

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

One Leg Squat


High Box
Exercise p64
Ring/Strap
Double Row
Exercise p11
Clubbell
Shoulder Park
Squat (15lbs)
Exercise p07
Leg Thread
Exercise p45

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
pauses, without stopping in between repetitions, and with very
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above.
During the 1 minute recovery in between each exercise, take your
heart rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot do that
much at the beginning, you MUST at least record and write down
your heart rate.
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.

Warm-Up

Cooldown

Folding
Shinbox Twist
Mobility p06

pigeon
compensation P15

Twisting Lunge
Mobility p32

Twisted Lunge
Compensation p29

Hindu Push-up
Mobility p10

Upward Facing
Dog
Compensation p30

Leg Swing
Mobility p17

King Dancer Basic


Compensation p13

DAY 3 7 : I N D I A M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Shinbox Switch
Mobility p24

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Shirt Ripping
Mobility p25
Backstroke
Mobility p04

DAY 3 8 : I N D I A C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Sphinx
Compensation p22
Floor Bow Pull
Compensation p09
Downward Facing Dog
Compensation p06

DAY 3 9 : I N D I A
EMOTM WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Parallel Squat 15 reps


Exercise p68

Round 2

Round 7

Round 12

Round 17

Quad Press Basic 10 reps


Exercise 49

Round 3

Round 8

Round 13

Round 18

Jump-up Pullup 5 reps


Exercise p77

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total Rounds you completed


all repetitions in under 60 seconds

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in
the ROUND box of the minute you successfully
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following
minute; and leave that ROUND box blank, as you do not
get a point for not completing it.
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform
on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Shinbox Switch
Mobility p24

Sphinx
Compensation p22

Shirt Ripping
Mobility p25
Backstroke
Mobility p04

Floor Bow Pull


Compensation p09
Downward Facing
Dog
Compensation p06

DAY 4 0 : I N D I A
EMOTM WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Parallel Squat 15 reps


Exercise p68

Round 2

Round 7

Round 12

Round 17

Quad Press Basic 10 reps


Exercise 49

Round 3

Round 8

Round 13

Round 18

Jump-up Pullup 5 reps


Exercise p77

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total Rounds you completed


all repetitions in under 60 seconds

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in
the ROUND box of the minute you successfully
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following
minute; and leave that ROUND box blank, as you do not
get a point for not completing it.
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform
on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Shinbox Switch
Mobility p24

Sphinx
Compensation p22

Shirt Ripping
Mobility p25
Backstroke
Mobility p04

Floor Bow Pull


Compensation p09
Downward Facing
Dog
Compensation p06

DAY 4 1 : J U L I E T M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Shinbox Switch
Mobility p24

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Hollow Body Crunch


Mobility p13
Side Shoulder Cast
Mobility p27
Sit-Thru Stretch
Mobility p28

DAY 4 2 : J U L I E T C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Sphinx
Compensation p22
Shoulder Bridge
Compensation p20
Camel
Compensation p04
Dying Warrior
Compensation p08

DAY 4 3 : J U L I E T
AMRAP WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Quad Press Basic 21 reps


Exercise p49

Round 2

Round 7

Round 12

Round 17

Parallel Squat 13 reps


Exercise p68

Round 3

Round 8

Round 13

Round 18

Ring/Strap Knee Press 8 reps


Exercise p15

Round 4

Round 9

Round 14

Round 19

Spinal Rock Basic 5 reps


Exercise p53

Round 5

Round 10

Round 15

Round 20

Score: Total number of circuits you


completed in under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
minutes. Go as slow as you can continue without taking
any pauses, without stopping in between repetitions, and
with very good technique.
When you finish all twenty minutes, then take your heart
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least record
and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed
on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Shinbox Switch
Mobility p24

Sphinx
Compensation p22

Hollow Body
Crunch
Mobility p13

Shoulder Bridge
Compensation p20

Side Shoulder
Cast
Mobility p27

Camel
Compensation p04

Sit-Thru Stretch
Mobility p28

Dying Warrior
Compensation p08

DAY 4 4 : J U L I E T
AMRAP WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Quad Press Basic 21 reps


Exercise p49

Round 2

Round 7

Round 12

Round 17

Parallel Squat 13 reps


Exercise p68

Round 3

Round 8

Round 13

Round 18

Ring/Strap Knee Press 8 reps


Exercise p15

Round 4

Round 9

Round 14

Round 19

Spinal Rock Basic 5 reps


Exercise p53

Round 5

Round 10

Round 15

Round 20

Score: Total number of circuits you


completed in under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
minutes. Go as slow as you can continue without taking
any pauses, without stopping in between repetitions, and
with very good technique.
When you finish all twenty minutes, then take your heart
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least record
and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed
on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Shinbox Switch
Mobility p24

Sphinx
Compensation p22

Hollow Body
Crunch
Mobility p13

Shoulder Bridge
Compensation p20

Side Shoulder
Cast
Mobility p27

Camel
Compensation p04

Sit-Thru Stretch
Mobility p28

Dying Warrior
Compensation p08

DAY 4 5 : K I L O M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Lifting Table
Mobility p19

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Windshield Wiper
Mobility p33
Floor Hip Worm
Mobility p05
Inside Shoulder Circle
Mobility p14
Folding Shinbox Twist
Mobility p06

DAY 4 6 : K I L O C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Standing Backbend Clasped
Hand
Compensation p23
Triangle
Compensation p28
Flying Locust
Compensation p11
Locust
Compensation p14
Pigeon
Compensation p15

DAY 4 7 : K I L O
[90/30X5]2 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Flight 1

Flight 2

Heart Rate

Technique

Effort

Discomfort

Kettlebell TwoHanded Swing (8kgs)


Exercise p43
Clubbell Clockwork
Squat (15lbs)
Exercise p08
Sandbag Deadlift
Exercise p87
Parallette/Box Knee
Press
Exercise p29
One Leg Squat High
Box
Exercise p64

Score: Add together the lowest set


for each of the exercises

DIRECTIONS:
Perform 1 round of the warm-up which you have already performed on
your mobility day of this cycle.
You will perform the above circuit TWICE, in two flights. You will be
trying to score as close to the same, if not more repetitions on Flight 2
as on Flight 1 because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30
seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take your
heart rate, and write it down under as your Repetitions (Under Flight 1
or Flight 2), then your Heart Rate, Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you MUST at least
record and write down your repetitions and heart rate.

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Warmup

Cooldown

Lifting Table
Mobility p19

Standing
Backbend Clasped
Hand
Compensation p23

Windshield
Wiper
Mobility p33
Floor Hip
Worm
Mobility p05

When you finish, with your final exercise and final heart rate and have it
recorded above, then perform 1 round of the cool-down which you will
perform on your compensation of this cycle.

Inside
Shoulder
Circle
Mobility p14

Then, its time to tally the totals. Add your lowest of the attempts from
the exercises between Flight 1 and 2 for your Score, and find the
average heart rate (add the 10 total heart rates, then divide by 10) to
check that over the entire program your average was within the target.
Do the same for Technique, Effort and Discomfort averages.

Folding
Shinbox Twist
Mobility p06

Triangle
Compensation p28
Flying Locust
Compensation p11
Locust
Compensation p14
Pigeon
Compensation p15

DAY 4 8 : K I L O
[90/30X5]2 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Flight 1

Flight 2

Heart Rate

Technique

Effort

Discomfort

Kettlebell TwoHanded Swing (8kgs)


Exercise p43
Clubbell Clockwork
Squat (15lbs)
Exercise p08
Sandbag Deadlift
Exercise p87
Parallette/Box Knee
Press
Exercise p29
One Leg Squat High
Box
Exercise p64

Score: Add together the lowest set


for each of the exercises

DIRECTIONS:
Perform 1 round of the warm-up which you have already performed on
your mobility day of this cycle.
You will perform the above circuit TWICE, in two flights. You will be
trying to score as close to the same, if not more repetitions on Flight 2
as on Flight 1 because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30
seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take your
heart rate, and write it down under as your Repetitions (Under Flight 1
or Flight 2), then your Heart Rate, Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you MUST at least
record and write down your repetitions and heart rate.

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Warmup

Cooldown

Lifting Table
Mobility p19

Standing
Backbend Clasped
Hand
Compensation p23

Windshield
Wiper
Mobility p33
Floor Hip
Worm
Mobility p05

When you finish, with your final exercise and final heart rate and have it
recorded above, then perform 1 round of the cool-down which you will
perform on your compensation of this cycle.

Inside
Shoulder
Circle
Mobility p14

Then, its time to tally the totals. Add your lowest of the attempts from
the exercises between Flight 1 and 2 for your Score, and find the
average heart rate (add the 10 total heart rates, then divide by 10) to
check that over the entire program your average was within the target.
Do the same for Technique, Effort and Discomfort averages.

Folding
Shinbox Twist
Mobility p06

Triangle
Compensation p28
Flying Locust
Compensation p11
Locust
Compensation p14
Pigeon
Compensation p15

DAY 4 9 : L I M A M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Frog Leg Swim


Mobility p07

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Lifting Camel
Mobility p18
Hitchhiker
Mobility p12

DAY 5 0 : L I M A C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Wind Removing
Compensation p31
Standing Forward Fold
Compensation p25
Seal
Compensation p16

DAY 5 1 : L I M A
AFAP/T WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

220-AGE

Exercises

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

Number of Repetitions to Perform

Mountain Climber 100 reps


Exercise p57
Medicine Ball Neck Squat 100 reps
Exercise p82
Clubbell Two-Handed Swipe (15lbs) 100
reps
Exercise p05
Total Time elapsed for completing
all repetitions in Under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Frog Leg Swim


Mobility p07

Wind Removing
Compensation p31

Lifting Camel
Mobility p18

Standing Forward
Fold
Compensation p25

Hitchhiker
Mobility p12

Seal
Compensation p16

DAY 5 2 : L I M A
AFAP/T WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Mountain Climber 100 reps


Exercise p57
Medicine Ball Neck Squat 100 reps
Exercise p82
Clubbell Two-Handed Swipe (15lbs) 100
reps
Exercise p05
Total Time elapsed for completing
all repetitions in Under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Frog Leg Swim


Mobility p07

Wind Removing
Compensation p31

Lifting Camel
Mobility p18

Standing Forward
Fold
Compensation p25

Hitchhiker
Mobility p12

Seal
Compensation p16

DAY 5 3 : M I K E M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Knee to chest Push Kick


Mobility p16

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Lifting Camel
Mobility p18
Twisting Lunge
Mobility p32
Backstroke
Mobility p04

DAY 5 4 : M I K E C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Upward Facing Dog
Compensation p30
Standing Forward Fold
Compensation p25
Twisted Lunge
Compensation p29
Downward Facing Dog
Compensation p06

DAY 5 5 : M I K E
20/10X8+60 WORKOUT
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Exercises

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets


from each of the exercises

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Box Step-Up
Exercise p24
Medicine Ball Neck
Squat
Exercise p82
Ring/Strap Double
Row
Exercise p11
Jump-up Pullup
Exercise p77

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED
section above.
During the 1 minute recovery in between each exercise,
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you
MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will
perform on your compensation of this cycle
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.

Warmup

Cooldown

Knee to chest
Push Kick
Mobility p16

Upward Facing
Dog
Compensation p30

Lifting Camel
Mobility p18

Standing Forward
Fold
Compensation p25

Twisting Lunge
Mobility p32

Twisted Lunge
Compensation p29

Backstroke
Mobility p04

Downward Facing
Dog
Compensation p06

DAY 5 6 : M I K E
20/10X8+60 WORKOUT
Date

Resting Heart Rate

Heart Rate Maximum

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets


from each of the exercises

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Box Step-Up
Exercise p24
Medicine Ball Neck
Squat
Exercise p82
Ring/Strap Double
Row
Exercise p11
Jump-up Pullup
Exercise p77

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED
section above.
During the 1 minute recovery in between each exercise,
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you
MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will
perform on your compensation of this cycle
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.

Warmup

Cooldown

Knee to chest
Push Kick
Mobility p16

Upward Facing
Dog
Compensation p30

Lifting Camel
Mobility p18

Standing Forward
Fold
Compensation p25

Twisting Lunge
Mobility p32

Twisted Lunge
Compensation p29

Backstroke
Mobility p04

Downward Facing
Dog
Compensation p06

DAY 5 7 : N O V E M B E R M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Lifting Camel
Mobility p18

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Inside Shoulder Circle


Mobility p14
Windshield Wiper
Mobility p33
Handcuff
Mobility p09

DAY 5 8 : N O V E M B E R C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Standing Forward Fold
Compensation p25
Locust
Compensation p14
Triangle
Compensation p28
Clasped Hand Forward Fold
Compensation p05

DAY 5 9 : N O V E M B E R
4/1X4 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

220-AGE

Exercises

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

Repetitions Scored

Heart Rate

Technique

Effort

Discomfort

Score: Average 4 Repetition Totals

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Medicine Ball Neck


Squat
Exercise p82
Parallette/Box Knee
Press
Exercise p29
Clubbell Clockwork
Squat (15lbs)
Exercise p08
Kettlebell Push
Press (8kgs)
Exercise p42

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
pauses, without stopping in between repetitions, and with very
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above.
During the 1 minute recovery in between each exercise, take
your heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you cannot do
that much at the beginning, you MUST at least record and write
down your heart rate.
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.

Warmup

Cooldown

Lifting Camel
Mobility p18

Standing
Forward Fold
Compensation
p25

Inside
Shoulder
Circle
Mobility p14
Windshield
Wiper
Mobility p33
Handcuff
Mobility p09

Locust
Compensation
p14
Triangle
Compensation
p28
Clasped Hand
Forward Fold
Compensation
p05

DAY 6 0 : N O V E M B E R
4/1X4 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Repetitions Scored

Heart Rate

Technique

Effort

Discomfort

Score: Average 4 Repetition Totals

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Medicine Ball Neck


Squat
Exercise p82
Parallette/Box Knee
Press
Exercise p29
Clubbell Clockwork
Squat (15lbs)
Exercise p08
Kettlebell Push
Press (8kgs)
Exercise p42

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
pauses, without stopping in between repetitions, and with very
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above.
During the 1 minute recovery in between each exercise, take
your heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you cannot do
that much at the beginning, you MUST at least record and write
down your heart rate.
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.

Warmup

Cooldown

Lifting Camel
Mobility p18

Standing
Forward Fold
Compensation
p25

Inside
Shoulder
Circle
Mobility p14
Windshield
Wiper
Mobility p33
Handcuff
Mobility p09

Locust
Compensation
p14
Triangle
Compensation
p28
Clasped Hand
Forward Fold
Compensation
p05

DAY 6 1 : O S C A R M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Prone Shoulder Circle


Mobility p21

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Tripod Overhead
Mobility p31
Lifting Table
Mobility p19

DAY 6 2 : O S C A R C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Three Leg Down Dog
Compensation p27
Shin Dancer Bridge
Compensation p18
Standing Backbend Clasped
Hand
Compensation p23

DAY 6 3 : O S C A R
EMOTM WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises
Clubbell Two-Hand Head Cast (15lbs)
reps: 5
Exercise p09
Ring/Strap Knee to Chest reps: 5
Exercise p19
Kettlebell Two-Handed Swing (8kgs)
reps: 5
Exercise p43

Round 1

Round 6

Round 11

Round 16

Round 2

Round 7

Round 12

Round 17

Round 3

Round 8

Round 13

Round 18

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total Rounds you completed


all repetitions in under 60 seconds

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in
the ROUND box of the minute you successfully
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following
minute; and leave that ROUND box blank, as you do not
get a point for not completing it.
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform
on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Prone Shoulder
Circle
Mobility p21

Three Leg Down Dog


Compensation p27

Tripod Overhead
Mobility p31
Lifting Table
Mobility p19

Shin Dancer Bridge


Compensation p18
Standing Backbend
Clasped Hand
Compensation p23

DAY 6 4 : O S C A R
EMOTM WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises
Clubbell Two-Hand Head Cast (15lbs)
reps: 5
Exercise p09
Ring/Strap Knee to Chest reps: 5
Exercise p19
Kettlebell Two-Handed Swing (8kgs)
reps: 5
Exercise p43

Round 1

Round 6

Round 11

Round 16

Round 2

Round 7

Round 12

Round 17

Round 3

Round 8

Round 13

Round 18

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total Rounds you completed


all repetitions in under 60 seconds

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in
the ROUND box of the minute you successfully
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following
minute; and leave that ROUND box blank, as you do not
get a point for not completing it.
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform
on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Prone Shoulder
Circle
Mobility p21

Three Leg Down Dog


Compensation p27

Tripod Overhead
Mobility p31
Lifting Table
Mobility p19

Shin Dancer Bridge


Compensation p18
Standing Backbend
Clasped Hand
Compensation p23

DAY 6 5 : PA PA M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Lifting Table
Mobility p19

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Shoulder Screw
Mobility p26
Prayer Shoulder Plyo
Mobility p20
Shirt Ripping
Mobility p25

DAY 6 6 : PA PA C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Standing Backbend Clasped
Hand
Compensation p23
Floor Scorpion
Compensation p10
Standing Backbend
Compensation p24
Floor Bow Pull
Compensation p09

DAY 6 7 : PA PA
AMRAP WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Kettlebell Two-Handed Swing (8kgs) reps: 21


Exercise p43

Round 2

Round 7

Round 12

Round 17

Parallette/Box Knee Press reps: 13


Exercise p29

Round 3

Round 8

Round 13

Round 18

Clubbell Gama Cast (15lbs) reps: 8


Exercise p06

Round 4

Round 9

Round 14

Round 19

Quad Press Basic reps: 5


Exercise p49

Round 5

Round 10

Round 15

Round 20

Score: Total number of circuits you


completed in under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
minutes. Go as slow as you can continue without taking
any pauses, without stopping in between repetitions, and
with very good technique.
When you finish all twenty minutes, then take your heart
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least record
and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed
on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Lifting Table
Mobility p19

Standing Backbend
Clasped Hand
Compensation p23

Shoulder Screw
Mobility p26
Prayer Shoulder
Plyo
Mobility p20
Shirt Ripping
Mobility p25

Floor Scorpion
Compensation p10
Standing Backbend
Compensation p24
Floor Bow Pull
Compensation p09

DAY 6 8 : PA PA
AMRAP WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Kettlebell Two-Handed Swing (8kgs) reps: 21


Exercise p43

Round 2

Round 7

Round 12

Round 17

Parallette/Box Knee Press reps: 13


Exercise p29

Round 3

Round 8

Round 13

Round 18

Clubbell Gama Cast (15lbs) reps: 8


Exercise p06

Round 4

Round 9

Round 14

Round 19

Quad Press Basic reps: 5


Exercise p49

Round 5

Round 10

Round 15

Round 20

Score: Total number of circuits you


completed in under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
minutes. Go as slow as you can continue without taking
any pauses, without stopping in between repetitions, and
with very good technique.
When you finish all twenty minutes, then take your heart
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least record
and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed
on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Lifting Table
Mobility p19

Standing Backbend
Clasped Hand
Compensation p23

Shoulder Screw
Mobility p26
Prayer Shoulder
Plyo
Mobility p20
Shirt Ripping
Mobility p25

Floor Scorpion
Compensation p10
Standing Backbend
Compensation p24
Floor Bow Pull
Compensation p09

DAY 6 9 : Q U E B E C M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Folding Shinbox Twist


Mobility p06

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Side Shoulder Cast


Mobility p27
Hindu Push-up
Mobility p10
Hollow Body Crunch
Mobility p13
Sit-Thru Stretch
Mobility p28

DAY 7 0 : Q U E B E C C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Pigeon
Compensation p15
Camel
Compensation p04
Upward Facing Dog
Compensation p30
Shoulder Bridge
Compensation p20
Dying Warrior
Compensation p08

DAY 7 1 : Q U E B E C
[90/30X5]2 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Flight 1

Flight 2

Heart Rate

Technique

Effort

Discomfort

One Leg Squat High


Box
Exercise p64
Ring/Strap Knee
Press
Exercise p15
Clubbell Shoulder
Park Squat (15lbs)
Exercise p07
Spinal Rock Basic
Exercise p53
Quad Press Basic
Exercise p49

Score: Add together the lowest set


for each of the exercises

DIRECTIONS:
Perform 1 round of the warm-up which you have already performed on
your mobility day of this cycle.
You will perform the above circuit TWICE, in two flights. You will be
trying to score as close to the same, if not more repetitions on Flight 2
as on Flight 1 because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30
seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take your
heart rate, and write it down under as your Repetitions (Under Flight 1
or Flight 2), then your Heart Rate, Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you MUST at least
record and write down your repetitions and heart rate.
When you finish, with your final exercise and final heart rate and have it
recorded above, then perform 1 round of the cool-down which you will
perform on your compensation of this cycle.
Then, its time to tally the totals. Add your lowest of the attempts from
the exercises between Flight 1 and 2 for your Score, and find the
average heart rate (add the 10 total heart rates, then divide by 10) to
check that over the entire program your average was within the target.
Do the same for Technique, Effort and Discomfort averages.

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Warmup

Cooldown

Folding
Shinbox Twist
Mobility p06

Pigeon
Compensation p15

Side Shoulder
Cast
Mobility p27
Hindu Push-up
Mobility p10
Hollow Body
Crunch
Mobility p13
Sit-Thru
Stretch
Mobility p28

Camel
Compensation p04
Upward Facing
Dog
Compensation p30
Shoulder Bridge
Compensation p20
Dying Warrior
Compensation p08

DAY 7 2 : Q U E B E C
[90/30X5]2 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Flight 1

Flight 2

Heart Rate

Technique

Effort

Discomfort

One Leg Squat High


Box
Exercise p64
Ring/Strap Knee
Press
Exercise p15
Clubbell Shoulder
Park Squat (15lbs)
Exercise p07
Spinal Rock Basic
Exercise p53
Quad Press Basic
Exercise p49

Score: Add together the lowest set


for each of the exercises

DIRECTIONS:
Perform 1 round of the warm-up which you have already performed on
your mobility day of this cycle.
You will perform the above circuit TWICE, in two flights. You will be
trying to score as close to the same, if not more repetitions on Flight 2
as on Flight 1 because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30
seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take your
heart rate, and write it down under as your Repetitions (Under Flight 1
or Flight 2), then your Heart Rate, Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you MUST at least
record and write down your repetitions and heart rate.
When you finish, with your final exercise and final heart rate and have it
recorded above, then perform 1 round of the cool-down which you will
perform on your compensation of this cycle.
Then, its time to tally the totals. Add your lowest of the attempts from
the exercises between Flight 1 and 2 for your Score, and find the
average heart rate (add the 10 total heart rates, then divide by 10) to
check that over the entire program your average was within the target.
Do the same for Technique, Effort and Discomfort averages.

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Warmup

Cooldown

Folding
Shinbox Twist
Mobility p06

Pigeon
Compensation p15

Side Shoulder
Cast
Mobility p27
Hindu Push-up
Mobility p10
Hollow Body
Crunch
Mobility p13
Sit-Thru
Stretch
Mobility p28

Camel
Compensation p04
Upward Facing
Dog
Compensation p30
Shoulder Bridge
Compensation p20
Dying Warrior
Compensation p08

DAY 7 3 : R O M E O M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Twisting Lunge
Mobility p32

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Shinbox Switch
Mobility p24
Rolling Shoulder Blade
Mobility p23
Backstroke
Mobility p04

DAY 7 4 : R O M E O C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Twisted Lunge
Compensation p29
Sphinx
Compensation p22
Sleeping Warrior
Compensation p21
Downward Facing Dog
Compensation p06

DAY 7 5 : R O M E O
AFAP/T WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Ring/Strap Double Row 30 reps


Exercise p11
Parallel Squat 50 reps
Exercise p68
Kettlebell Deadlift 50 reps
Exercise p37
Jump-up Pullup 30 reps
Exercise p77

Total Time elapsed for completing


all repetitions in Under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Twisting Lunge
Mobility p32

Twisted Lunge
Compensation p29

Shinbox Switch
Mobility p24

Sphinx
Compensation p22

Rolling
Shoulder Blade
Mobility p23
Backstroke
Mobility p04

Sleeping Warrior
Compensation p21
Downward Facing
Dog
Compensation p06

DAY 7 6 : R O M E O
AFAP/T WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Ring/Strap Double Row 30 reps


Exercise p11
Parallel Squat 50 reps
Exercise p68
Kettlebell Deadlift 50 reps
Exercise p37
Jump-up Pullup 30 reps
Exercise p77

Total Time elapsed for completing


all repetitions in Under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Twisting Lunge
Mobility p32

Twisted Lunge
Compensation p29

Shinbox Switch
Mobility p24

Sphinx
Compensation p22

Rolling
Shoulder Blade
Mobility p23
Backstroke
Mobility p04

Sleeping Warrior
Compensation p21
Downward Facing
Dog
Compensation p06

DAY 7 7 : S I E R R A M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Rocking shin Lunge


Mobility p22

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Shoulder Screw
Mobility p26
Hollow Body Crunch
Mobility p13
Frog Leg Swim
Mobility p07

DAY 7 8 : S I E R R A C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Shin Lunge
Compensation p19
Floor Scorpion
Compensation p10
Shoulder Bridge
Compensation p20
Wind Removing
Compensation p31

DAY 7 9 : S I E R R A
20/10X8+60 WORKOUT
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Exercises

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets


from each of the exercises

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Front Lunge
Exercise p72
Parallette/Box
Knee Press
Exercise p29
Spinal Rock Basic
Exercise p53
Mountain Climber
Exercise p57

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED
section above.
During the 1 minute recovery in between each exercise,
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you
MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will
perform on your compensation of this cycle
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.

Warmup

Cooldown

Rocking shin
Lunge
Mobility p22

Shin Lunge
Compensation p19

Shoulder Screw
Mobility p26
Hollow Body
Crunch
Mobility p13
Frog Leg Swim
Mobility p07

Floor Scorpion
Compensation p10
Shoulder Bridge
Compensation p20
Wind Removing
Compensation p31

DAY 8 0 : S I E R R A
20/10X8+60 WORKOUT
Date

Resting Heart Rate

Heart Rate Maximum

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets


from each of the exercises

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Front Lunge
Exercise p72
Parallette/Box
Knee Press
Exercise p29
Spinal Rock Basic
Exercise p53
Mountain Climber
Exercise p57

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED
section above.
During the 1 minute recovery in between each exercise,
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you
MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will
perform on your compensation of this cycle
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.

Warmup

Cooldown

Rocking shin
Lunge
Mobility p22

Shin Lunge
Compensation p19

Shoulder Screw
Mobility p26
Hollow Body
Crunch
Mobility p13
Frog Leg Swim
Mobility p07

Floor Scorpion
Compensation p10
Shoulder Bridge
Compensation p20
Wind Removing
Compensation p31

DAY 8 1 : TA N G O M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Prayer Shoulder Plyo


Mobility p20

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Tripod Overhead
Mobility p31
Floor Hip Worm
Mobility p05
Leg Swing
Mobility p17

DAY 8 2 : TA N G O C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Standing Backbend
Compensation p24
Shin Dancer Bridge
Compensation p18
Flying Locust
Compensation p11
King Dancer Basic
Compensation p13

DAY 8 3 : TA N G O
4/1X4 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

220-AGE

Exercises

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

Repetitions Scored

Heart Rate

Technique

Effort

Discomfort

Score: Average 4 Repetition Totals

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Clubbell Gama
Cast (15lbs)
Exercise p06
Ring/Strap Knee
to chest
Exercise p19
Sandbag Deadlift
Exercise p87
Leg Thread
Exercise p45

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
pauses, without stopping in between repetitions, and with very
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above.
During the 1 minute recovery in between each exercise, take
your heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you cannot do
that much at the beginning, you MUST at least record and write
down your heart rate.
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.

Warmup

Cooldown

Prayer
Shoulder
Plyo
Mobility p20

Standing
Backbend
Compensation
p24

Tripod
Overhead
Mobility p31

Shin Dancer
Bridge
Compensation
p18

Floor Hip
Worm
Mobility p05
Leg Swing
Mobility p17

Flying Locust
Compensation
p11
King Dancer
Basic
Compensation
p13

DAY 8 4 : TA N G O
4/1X4 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Repetitions Scored

Heart Rate

Technique

Effort

Discomfort

Score: Average 4 Repetition Totals

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Clubbell Gama
Cast (15lbs)
Exercise p06
Ring/Strap Knee
to chest
Exercise p19
Sandbag Deadlift
Exercise p87
Leg Thread
Exercise p45

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
pauses, without stopping in between repetitions, and with very
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above.
During the 1 minute recovery in between each exercise, take
your heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you cannot do
that much at the beginning, you MUST at least record and write
down your heart rate.
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.

Warmup

Cooldown

Prayer
Shoulder
Plyo
Mobility p20

Standing
Backbend
Compensation
p24

Tripod
Overhead
Mobility p31

Shin Dancer
Bridge
Compensation
p18

Floor Hip
Worm
Mobility p05
Leg Swing
Mobility p17

Flying Locust
Compensation
p11
King Dancer
Basic
Compensation
p13

DAY 8 5 : U N I F O R M M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Shinbox Switch
Mobility p24

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Inside Shoulder Circle


Mobility p14
Hindu Push-up
Mobility p10

DAY 8 6 : U N I F O R M C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Sphinx
Compensation p22
Locust
Compensation p14
Upward Facing Dog
Compensation p30

DAY 8 7 : U N I F O R M
EMOTM WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Parallel Squat 8 reps


Exercise p68

Round 2

Round 7

Round 12

Round 17

Parallette/Box Knee Press 5 reps


Exercise p29

Round 3

Round 8

Round 13

Round 18

Clubbell Shoulder Park Squat


(15lbs) reps: 3 right / 3 left
Exercise p07

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total Rounds you completed


all repetitions in under 60 seconds

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in
the ROUND box of the minute you successfully
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following
minute; and leave that ROUND box blank, as you do not
get a point for not completing it.
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform
on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Shinbox Switch
Mobility p24

Sphinx
Compensation p22

Inside Shoulder
Circle
Mobility p14

Locust
Compensation p14

Hindu Push-up
Mobility p10

Upward Facing Dog


Compensation p30

DAY 8 8 : U N I F O R M
EMOTM WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Parallel Squat 8 reps


Exercise p68

Round 2

Round 7

Round 12

Round 17

Parallette/Box Knee Press 5 reps


Exercise p29

Round 3

Round 8

Round 13

Round 18

Clubbell Shoulder Park Squat


(15lbs) reps: 3 right / 3 left
Exercise p07

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total Rounds you completed


all repetitions in under 60 seconds

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in
the ROUND box of the minute you successfully
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following
minute; and leave that ROUND box blank, as you do not
get a point for not completing it.
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform
on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Shinbox Switch
Mobility p24

Sphinx
Compensation p22

Inside Shoulder
Circle
Mobility p14

Locust
Compensation p14

Hindu Push-up
Mobility p10

Upward Facing Dog


Compensation p30

DAY 8 9 : V I C T O R M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Lifting Table
Mobility p19

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Prone Shoulder Circle


Mobility p21
Rocking Shin Lunge
Mobility p22

DAY 9 0 : V I C T O R C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Standing Backbend Clasped
Hand
Compensation p23
Three Leg Down Dog
Compensation p27
Shin Lunge
Compensation p19

DAY 9 1 : V I C T O R
AMRAP WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises
Kettlebell Two Handed Swing (8kgs)
reps: 8
Exercise p43
Clubbell Two-Handed Head Cast (15lbs)
reps: 13
Exercise p09
Front Lunge reps: 21
Exercise p72

Round 1

Round 6

Round 11

Round 16

Round 2

Round 7

Round 12

Round 17

Round 3

Round 8

Round 13

Round 18

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total number of circuits you


completed in under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
minutes. Go as slow as you can continue without taking
any pauses, without stopping in between repetitions, and
with very good technique.
When you finish all twenty minutes, then take your heart
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least record
and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed
on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Lifting Table
Mobility p19

Standing Backbend
Clasped Hand
Compensation p23

Prone Shoulder
Circle
Mobility p21
Rocking Shin Lunge
Mobility p22

Three Leg Down


Dog
Compensation p27
Shin Lunge
Compensation p19

DAY 9 2 : V I C T O R
AMRAP WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises
Kettlebell Two Handed Swing (8kgs)
reps: 8
Exercise p43
Clubbell Two-Handed Head Cast (15lbs)
reps: 13
Exercise p09
Front Lunge reps: 21
Exercise p72

Round 1

Round 6

Round 11

Round 16

Round 2

Round 7

Round 12

Round 17

Round 3

Round 8

Round 13

Round 18

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total number of circuits you


completed in under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
minutes. Go as slow as you can continue without taking
any pauses, without stopping in between repetitions, and
with very good technique.
When you finish all twenty minutes, then take your heart
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least record
and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed
on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Lifting Table
Mobility p19

Standing Backbend
Clasped Hand
Compensation p23

Prone Shoulder
Circle
Mobility p21
Rocking Shin Lunge
Mobility p22

Three Leg Down


Dog
Compensation p27
Shin Lunge
Compensation p19

DAY 9 3 : W H I S K E Y M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Windshield Wiper
Mobility p33

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Lifting Camel
Mobility p18
Shoulder Screw
Mobility p26
Twisting Lunge
Mobility p32
Folding Shinbox Twist
Mobility p06

DAY 9 4 : W H I S K E Y C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Seated Spinal Twist
Compensation p17
Standing Forward Fold
Compensation p25
Floor Scorpion
Compensation p10
Twisted Lunge
Compensation p29
Pigeon
Compensation p15

DAY 9 5 : W H I S K E Y
[90/30X5]2 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Flight 1

Flight 2

Heart Rate

Technique

Effort

Discomfort

Kettlebell Figure
Eight (8kgs)
Exercise p41
Medicine Ball Neck
Squat
Exercise p82
Parallette/Box Knee
Press
Exercise p29
Ring/Strap double
row
Exercise p11
One Leg Squat High
Box
Exercise p64

Score: Add together the lowest set


for each of the exercises

DIRECTIONS:

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Warmup

Cooldown

You will perform the above circuit TWICE, in two flights. You will be trying to
score as close to the same, if not more repetitions on Flight 2 as on Flight 1
because you only get to keep the lower scored attempt.

Windshield
Wiper
Mobility p33

Seated Spinal
Twist
Compensation p17

Perform one continuous round of 90 seconds of one exercise, with 30 seconds


of quick recovery.

Lifting Camel
Mobility p18

Standing Forward
Fold
Compensation p25

During the 30 seconds recovery in between each exercise, take your heart rate,
and write it down under as your Repetitions (Under Flight 1 or Flight 2), then
your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that
much at the beginning, you MUST at least record and write down your
repetitions and heart rate.

Shoulder
Screw
Mobility p26

Floor Scorpion
Compensation p10

Perform 1 round of the warm-up which you have already performed on your
mobility day of this cycle.

When you finish, with your final exercise and final heart rate and have it recorded
above, then perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Then, its time to tally the totals. Add your lowest of the attempts from the
exercises between Flight 1 and 2 for your Score, and find the average heart rate
(add the 10 total heart rates, then divide by 10) to check that over the entire
program your average was within the target. Do the same for Technique, Effort
and Discomfort averages.

Twisting Lunge
Mobility p32
Folding
Shinbox Twist
Mobility p06

Twisted Lunge
Compensation p29
Pigeon
Compensation p15

DAY 9 6 : W H I S K E Y
[90/30X5]2 WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Flight 1

Flight 2

Heart Rate

Technique

Effort

Discomfort

Kettlebell Figure
Eight (8kgs)
Exercise p41
Medicine Ball Neck
Squat
Exercise p82
Parallette/Box Knee
Press
Exercise p29
Ring/Strap double
row
Exercise p11
One Leg Squat High
Box
Exercise p64

Score: Add together the lowest set


for each of the exercises

DIRECTIONS:

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Warmup

Cooldown

You will perform the above circuit TWICE, in two flights. You will be trying to
score as close to the same, if not more repetitions on Flight 2 as on Flight 1
because you only get to keep the lower scored attempt.

Windshield
Wiper
Mobility p33

Seated Spinal
Twist
Compensation p17

Perform one continuous round of 90 seconds of one exercise, with 30 seconds of


quick recovery.

Lifting Camel
Mobility p18

Standing Forward
Fold
Compensation p25

During the 30 seconds recovery in between each exercise, take your heart rate,
and write it down under as your Repetitions (Under Flight 1 or Flight 2), then
your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that
much at the beginning, you MUST at least record and write down your repetitions
and heart rate.

Shoulder
Screw
Mobility p26

Floor Scorpion
Compensation p10

Twisting Lunge
Mobility p32

Twisted Lunge
Compensation p29

Perform 1 round of the warm-up which you have already performed on your
mobility day of this cycle.

When you finish, with your final exercise and final heart rate and have it recorded
above, then perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Then, its time to tally the totals. Add your lowest of the attempts from the
exercises between Flight 1 and 2 for your Score, and find the average heart rate
(add the 10 total heart rates, then divide by 10) to check that over the entire
program your average was within the target. Do the same for Technique, Effort and
Discomfort averages.

Folding
Shinbox Twist
Mobility p06

Pigeon
Compensation p15

DAY 9 7 : X R AY M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Knee to Chest Push Kick


Mobility p16

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Inside Shoulder Circle


Mobility p14
Tripod Overhead
Mobility p31
Handcuff
Mobility p09

DAY 9 8 : X R AY C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Upward Facing Dog
Compensation p30
Locust
Compensation p14
Shin Dancer Bridge
Compensation p18
Clasped Hand Forward Fold
Compensation p05

DAY 9 9 : X R AY
AFAP/T WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Box Step-up 50 reps


Exercise p24
Parallette/Box Knee Press 50 reps
Exercise p29
Ring/Strap Knee to Chest 50 reps
Exercise p19
Kettlebell Push Press (8kgs) reps: 25 right / 25 left
Exercise p42

Total Time elapsed for completing


all repetitions in Under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Knee to Chest
Push Kick
Mobility p16

Upward Facing Dog


Compensation p30

Inside Shoulder
Circle
Mobility p14
Tripod Overhead
Mobility p31
Handcuff
Mobility p09

Locust
Compensation p14
Shin Dancer Bridge
Compensation p18
Clasped Hand
Forward Fold
Compensation p05

DAY 1 0 0 : X R AY
AFAP/T WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Box Step-up 50 reps


Exercise p24
Parallette/Box Knee Press 50 reps
Exercise p29
Ring/Strap Knee to Chest 50 reps
Exercise p19
Kettlebell Push Press (8kgs) reps: 25 right / 25 left
Exercise p42

Total Time elapsed for completing


all repetitions in Under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Knee to Chest
Push Kick
Mobility p16

Upward Facing Dog


Compensation p30

Inside Shoulder
Circle
Mobility p14
Tripod Overhead
Mobility p31
Handcuff
Mobility p09

Locust
Compensation p14
Shin Dancer Bridge
Compensation p18
Clasped Hand
Forward Fold
Compensation p05

DAY 1 0 1 : YA N K E E M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Prone Shoulder Circle


Mobility p21

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Floor hip Worm


Mobility p05
Handcuff
Mobility p09
Frog Leg Swim
Mobility p07

DAY 1 0 2 : YA N K E E C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Three Leg Down Dog
Compensation p27
Flying Locust
Compensation p11
Clasped Hand Forward Fold
Compensation p05
Wind removing
Compensation p31

DAY 1 0 3 : YA N K E E
20/10X8+60 WORKOUT
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Exercises

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets


from each of the exercises

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Clubbell TwoHanded Head Cast


(15lbs)
Exercise p09
Sandbag Deadlift
Exercise p87
Kettlebell Push
Press (8kgs)
Exercise p42
Mountain Climber
Exercise p57

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED
section above.
During the 1 minute recovery in between each exercise,
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you
MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will
perform on your compensation of this cycle
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.

Warmup

Cooldown

Prone Shoulder
Circle
Mobility p21

Three Leg Down


Dog
Compensation p27

Floor hip Worm


Mobility p05

Flying Locust
Compensation p11

Handcuff
Mobility p09

Clasped Hand
Forward Fold
Compensation p05

Frog Leg Swim


Mobility p07

Wind removing
Compensation p31

DAY 1 0 4 : YA N K E E
20/10X8+60 WORKOUT
Date

Resting Heart Rate

Heart Rate Maximum

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets


from each of the exercises

Average
Heart Rate

Average
Technique

Average
Effort

Average
Discomfort

Clubbell TwoHanded Head Cast


(15lbs)
Exercise p09
Sandbag Deadlift
Exercise p87
Kettlebell Push
Press (8kgs)
Exercise p42
Mountain Climber
Exercise p57

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED
section above.
During the 1 minute recovery in between each exercise,
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you
MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will
perform on your compensation of this cycle
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.

Warmup

Cooldown

Prone Shoulder
Circle
Mobility p21

Three Leg Down


Dog
Compensation p27

Floor hip Worm


Mobility p05

Flying Locust
Compensation p11

Handcuff
Mobility p09

Clasped Hand
Forward Fold
Compensation p05

Frog Leg Swim


Mobility p07

Wind removing
Compensation p31

DAY 1 0 5 : Z U L U M O B I L I T Y
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility
Target Heart Rate 0-40% Maximum

DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three


times total).

Hitchhiker
Mobility p12

Spend more time in General if you need it on your


mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
listed on this page.

Rolling Shoulder Blade


Mobility p23
Backstroke
Mobility p04
Knee to Chest Push Kick
Mobility p16

DAY 1 0 6 : Z U L U C O M P E N S AT I O N
Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation


Target Heart Rate 40-60% Maximum

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.

Compensation Drill
Seal
Compensation p16
Sleeping Warrior
Compensation p21
Downward Facing Dog
compensation p06
Upward Facing Dog
Compensation p30

DAY 1 0 7 : Z U L U
AFAP/T WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout


Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Clubbell Two-Handed Swipe (15lbs) reps: 50


Exercise p05
Kettlebell Deadlift reps: 50
Exercise p37
Jump-up Pullup reps: 50
Exercise p77
Box Step-up reps: 50
Exercise p24

Total Time elapsed for completing


all repetitions in Under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Hitchhiker
Mobility p12

Seal
Compensation p16

Rolling
Shoulder Blade
Mobility p23

Sleeping Warrior
Compensation p21

Backstroke
Mobility p04
Knee to Chest
Push Kick
Mobility p16

Downward Facing
Dog
compensation p06
Upward Facing Dog
Compensation p30

DAY 1 0 8 : Z U L U
AFAP/T WORKOUT
Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout


Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Clubbell Two-Handed Swipe (15lbs) reps: 50


Exercise p05
Kettlebell Deadlift reps: 50
Exercise p37
Jump-up Pullup reps: 50
Exercise p77
Box Step-up reps: 50
Exercise p24

Total Time elapsed for completing


all repetitions in Under 20 minutes

DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.

Final
Heart Rate

Final
Technique

Final
Effort

Final
Discomfort

Warmup

Cooldown

Hitchhiker
Mobility p12

Seal
Compensation p16

Rolling
Shoulder Blade
Mobility p23

Sleeping Warrior
Compensation p21

Backstroke
Mobility p04
Knee to Chest
Push Kick
Mobility p16

Downward Facing
Dog
compensation p06
Upward Facing Dog
Compensation p30