DAY of Week — PROTOCOL — PROTOCOL — PROTOCOL — PROTOCOL — PROTOCOL — PROTOCOL — PROTOCOL
MONDAY
Workout — Red Light Therapy — Cold Plunge — Morning Sun — Shoulder Scapula Stability — Zone 2 Steady Row 60 Minutes — Leg Compression — Rotational/Core Training — Push Day A — Steam Sauna
Timing — 8AM - 10 Minutes — Pre Workout - 5 Minutes — 8AM - 15 Minutes — 8AM to 10AM — 8AM to 10AM — Post Row — 2PM to 4PM — 2PM to 4PM — Post workout 20 Minutes
TUESDAY
Workout — Red Light Therapy — Cold Plunge — Morning Sun — Shoulder Scapula Stability — Anti- Glycolytic Training — Leg Compression — Pull Day A — Steam Sauna
Timing — 8AM - 10 Minutes — Pre Workout - 5 Minutes — 8AM - 15 Minutes — 8AM to 10AM — 8AM to 10AM — Post Row — 2PM to 4PM — Post workout 20 Minutes
WEDNESDAY
Workout — Red Light Therapy — Cold Plunge — Morning Sun — Shoulder Scapula Stability — Zone 2 Steady Row 30 Minutes — Leg Compression — Rotational/Core Training — Legs Day A/B — Steam Sauna
Timing — 8AM - 10 Minutes — Pre Workout - 5 Minutes — 8AM - 15 Minutes — 8AM to 10AM — 8AM to 10AM — Post Row — 2PM to 4PM — 2PM to 4PM — Post workout 20 Minutes
THURSDAY
Workout — Red Light Therapy — Cold Plunge — Morning Sun — Shoulder Scapula Stability — Anti- Glycolytic Training — Leg Compression — Push Day B — Steam Sauna
Timing — 8AM - 10 Minutes — Pre Workout - 5 Minutes — 8AM - 15 Minutes — 8AM to 10AM — 8AM to 10AM — Post Row — 2PM to 4PM — Post workout 20 Minutes
FRIDAY
Workout — Red Light Therapy — Cold Plunge — Morning Sun — Shoulder Scapula Stability — Zone 2 Steady Row 60 Minutes — Leg Compression — Pull Day B — Steam Sauna
Timing — 8AM - 10 Minutes — Pre Workout - 5 Minutes — 8AM - 15 Minutes — 8AM to 10AM — 8AM to 10AM — Post Row — 2PM to 4PM — Post workout 20 Minutes
SATURDAY
Workout — Red Light Therapy — Cold Plunge — Morning Sun — Shoulder Scapula Stability — Norwegian 4X4 — Leg Compression
Timing — 8AM - 10 Minutes — Pre Workout - 5 Minutes — 8AM - 15 Minutes — 8AM to 10AM — 8AM to 10AM — Post Row
SUNDAY
Workout — Red Light Therapy — Cold Plunge — Morning Sun
Timing — 8AM - 10 Minutes — 5 Minutes — 8AM - 15 Minutes
Cold Plunge
Beginner — 55–60°F (13–15.5°C) — 2–3 min
Intermediate — 50–55°F (10–13°C) — 3–5 min
Advanced — 39–50°F (4–10°C) — 5–8 min