Level 1 Point to each joint and say the number of muscles that move that joint. Course Order: Scapula 6 Shoulder 11 Hip 22 Pelvis 9 Knee 12 Elbow 11 Spine 15 Forearm 5 Wrist 14 Neck 22 Ankle & Foot 11 Big Toe 6 Little Toes 10 Fingers 10 Thumb 9 Jaw 9 Thorax…

Instructions Equipment: NoneWarmup: Running Warmup 1 Workout Block ARun 1/2 Mile Block BOverhead Split Squat 3×20,15,10Push Up 3×20,15,10 Block CLateral Lunge 3x10eTiger Crawl 3×20 steps Block DFlutter Kick 3×20Elbow to Knee Crunch 3×20Reverse Crunch 3×10 Block EBW Plank Row 3x10eHigh Plank T Rotation 3x10e Block FRun 1/2 Mile

Instructions Equipment: Medium to Heavy Kettlebell, Foam RollerUse the heaviest KB on all exercises if able Workout Block AKB Suitcase Deadlift 3x10eKB Overhead Press 3x6eKB Alternating Single Arm Swing 3x20e Block BKB Snatch 3x6eKB Reverse Lunge 3x10eFoam Roller T Spine Extension 3×5 deep breaths Block CKB Hammer Curl 3×10KB Overhead Tricep Extension 3×10

Movement Prep Myofascial Rolling (5-10 Minutes) Warmup (10-15 Minutes)   How to Read Workouts Some blocks may include a few options for an exercise. Choose only one. These are generally a default, a progression, and a modification based on the equipment or skillset required. A category is listed (i.e., squat, push, pull, core) so you…

Movement Prep Myofascial Rolling (5-10 Minutes) Warmup (10-15 Minutes)   How to Read Workouts Some blocks may include a few options for an exercise. Choose only one. These are generally a default, a progression, and a modification based on the equipment or skillset required. A category is listed (i.e., squat, push, pull, core) so you…

Movement Prep Myofascial Rolling (5-10 Minutes) Warmup (10-15 Minutes)   How to Read Workouts Some blocks may include a few options for an exercise. Choose only one. These are generally a default, a progression, and a modification based on the equipment or skillset required. A category is listed (i.e., squat, push, pull, core) so you…

Instructions Equipment: Single Kettlebell, Medium (Intermediate) or Heavy (Advanced) Perform as straight set or circuit.Rest 30-60s Workout 3-5 Rounds KB Swing x20KB Clean x5eKB Goblet Squat x10KB Single Arm Row x8eKB Single Arm Press x5ePush Up (or variations) xMax (try for 5-20)

Instructions Equipment: Single Medium or Heavy KBPerform as straight set or circuit.Rest 30-60s Workout KB Swing 3×15KB High Pull 3×8KB Single Arm Front Squat 3x5eKB Half Kneeling Single Arm Press 3x5eKB Single Arm Row 3x8e

Movement Prep Myofascial Rolling (5-10 Minutes) Warmup (10-15 Minutes)   How to Read Workouts Some blocks may include a few options for an exercise. Choose only one. These are generally a default, a progression, and a modification based on the equipment or skillset required. A category is listed (i.e., squat, push, pull, core) so you…

Instructions A warmup is always recommended regardless of workout difficulty. Perform for time (recommended for circuits) or reps, whatever you prefer. Repeat each block for 3 sets/rounds. For exercises that switch left and right, you can perform each side for the full time or reps, switch half way, or alternate sides. Make it reasonably challenging.…