Day 2 - Courage

Warm Up

    5 rds of Box Breathing, Range of motion (ROM) drills
  • 1 min. Jumping Jacks
  • 20 Walking Lunge
  • 15 Plank Thrusters
  • 15 Hip Bridge


    10-8-6-4-2 with 90 Secs Rest
  • Dumbbell Deadlift
  • Front Squat

Work Capacity

  • 5x Burpees
  • 10x 4-Count Mt. Climbers
  • 15 Air Squats


    5 rnds 4 Count Box Breathing
  • Quad Stretch
  • Standing Knee to Chest
  • Leg Crossed Forward Bend 5 Breaths per Side
  • Arms Across Chest

My legs starting REALLY burning during the AMRAP, and at about 5 minutes (only 4 rounds), I had to stop for two minutes and loosen my quads and let the burn subside. Also, my shoulders are really tight and out of shape, burpees and Mt. Climbers were starting to make them twinge instead of burn, so I will need to work more mobilty into them.