This is the instructional video for TOTAL 1. Please reference the provided PDFs of the wheels. Bonus interval timer link for the wheels component is below.

STARTER: Start with 3 sets of 3 reps on each side of Full Getups. Do all 3 reps on one side in a row before switching sides. Rest as needed ...

This is the instructional video for LOWER 1. Please reference the provided PDFs of the wheels. Bonus interval timer link for the wheels component is below.

STARTER: Do 2-3 sets of 8-12 reps/side of Bulgarian Split Squats, resting as needed between sides (at least 30-60 seconds). Then move on to ...

This is the instructional video for UPPER 1. Please reference the provided PDFs of the wheels. Bonus interval timer link for the wheels component is below.

STARTER: Do 2-3 sets of 4-6 reps of Weighted/Heavy Pullups and Dips, resting as needed between moves (at least 30-60 seconds). Then move on ...

This is your recovery day template. Throughout the year we will add progression to it. Please review the bonus resources including: 2021 RECOVER, HOT/COLD CONTRAST THERAPY & FULL-BODY FOAM ROLL FLOW.

10-MINUTE WALKING WARMUP

Do each move for 2 minutes:

1. Linear Bear Crawl
2. Linear Knee Walks
3. Lateral Bear Crawl
4. Lateral Knee Walks
5. Split-Kneeling Switches

5 KEYS TO FLAWLESS FORM:

1. Toes Forward
2. Mid-Foot Strike
3. Knees Soft
4. Opposite Arm-Leg Action
5. 4/4 Rhythmic Breathing

This is the instructional video for BOXING 1. Please reference the provided PDFs of the wheels. Bonus interval timer link for the wheels component is below.

STARTER: Do 5-10 minutes of slow and steady shadow boxing. Then move on to the main event.

MAIN EVENT: Do WHEELS 1 and 2. Each wheel takes...

This is the EHOH* plan for Month 1. See companion PDFs for more info.

*Every Hour On-the Hour