Primal Stress Training 4x7 Calendar

S C O T T S O N N O N
flow
No Low Moderate High
Intensity Intensity Intensity Intensity
CYCLE revive flow Thrive Flow Flow Physique Flow Physique
[20/10x8+60]6 [20/10x8+60]6
1
physique
4/1x4 4/1x4
2
EMOTM EMOTM
3
Step by Step Training
CYCLE revive flow Thrive Flow Flow Physique
AMRAP
Flow Physique
AMRAP
4
4x7
5
Calendar
CYCLE revive flow Thrive Flow Flow Physique
[90/30x5]2
Flow Physique
[90/30x5]2
Daily Journal
AFAP AFAP
6
CYCLE revive flow - AM revive flow - AM revive flow - AM revive flow - AM
7
Thrive Flow - PM Thrive Flow - PM Thrive Flow - PM Thrive Flow - PM
E v e r y t h i n g Yo u N e e d t o
Remember and Record on a
Daily Schedule of Detailed
Ta s k s , Ti m e s a n d Ta b l e s .
No Assembly Required.
R M A X I N T E R N A T I O N A L
F L O W P H Y S I Q U E C A L E N D A R
HOW TO USE
YOUR JOURNAL
• Begin with Level 1 of the weekly 4x7 calendar. Begin any day (Monday through
Sunday) during your actual week as Day 1. Then, follow the daily calendar sequence
from that day forward, until you complete the calendar journal. Repeat the entire 4x7
calendar 3 times (called “cycles”) for 84 days total.
• Each No Intensity day comprises a thorough Revive Flow program, which you can
perform at any time throughout the day, though immediately before breakfast is
optimal. Keep intensity at less than 40% of your heart rate maximum.
• Each Low Intensity day comprises a complete Thrive Flow program, which you can
perform at any time throughout the day, though immediately before dinner is optimal.
Keep intensity between 40-60% of your heart rate maximum.
• Each Moderate and High Intensity day involves 3 aspects:
1. Revive Flow Warm-up on the bottom left of the journal page;
2. Flow Physique Work-out on the bottom middle of the page;
3. Thrive Flow Cool-down on the bottom right of the page.
• Complete the Warm-up, Work-out and Cool-down with no break in between.
• When completing the Flow Physique Workout - on both Moderate and High Intensity
days - use the scoresheet to track your total score and heart rate. On Moderate Days,
keep intensity at less than 60-80% of your heart rate maximum and on High Days
between 80-100%.
• Perform each Level of the calendar 3 times in a row so that you can chart progress:
i.e. Perform Level 1 Calendar 3x for a total of 84 days; only then move on to Level 2
and repeat 3 times in a row; finally Level 3 for three cycles as well.
• There are Six Programs per Level. On the following sample page, entitled “Record
Your Progress,” see an example of final scores (total score, heart rate, technique,
effort and discomfort) from completed High Intensity Days. Do not skip score keeping
on your Moderate Intensity Days.
• At the end of each Calendar Cycle, find a blank “Record Your Progress” page. Write
your scores, and determine your percentage of improvement in your total score and
your heart rate. You can only compare your scores in the same program, not between
different programs (due to the nature of the different protocols the programs use).
Therefore, compare your first cycle through the program with your final cycle
(Remember, perform at least three 28-day calendar “cycles” to show your progress
accurately).
• Then at the bottom of Record Your Progress, add the percentage of change of all six
programs and divide by six to determine your total improvement in performance
(score) and improvement in stress recovery (heart rate).
2
RECORD YOUR PROGRESS

SAMPLE SCORE SHEET
Calendar Cycle, Training Day Score Heart Rate (HR) Divide Score DIFFERENCE by Divide Heart Rate DIFFERENCE by
BEFORE Score. Multiply by 100 for BEFORE Heart Rate. Multiply by 100
and Program Name percentage change for percentage change
Before Score: 1st Cycle Day 7 47 147 8 / 47 = 0.17 x 100 = -12 / 147 = 0.08 x 100 =
[20/10x8+60]6
After: 3rd Cycle Day 7 (Day 60)

[20/10x8+60]6
55 135 17 % 8%
improvement improvement
difference +8 -12
4/1x4

4/1x4
78 145 16 % 4%
difference +11 -6
EMOTM

EMOTM
16 166 14 % 5%
difference +2 -8
AMRAP

AMRAP
13 153 18 % 7%
difference +2 -12
[90/30x5]2

[90/30x5]2
134 136 21 % 9%
difference +23 -13
Before Score: 1st Cycle Day 42 14:12 177 -99 / 852 = 0.12 x 100 = -13 / 177 = 0.07 x 100 =
AFAP (852 seconds)
After: 3rd Cycle Day 42 (Day 80) 12:31 164 12 % 7%

AFAP
difference -1:39 -13
(99 seconds)
Average SCORE Improvement Average HEART RATE Improvement
(add 6 percentages and divide by 6) (add 6 percentages and divide by 6)
17+16+14+18+21+12= 98/6 = 8+4+5+7+9+7= 40/6 = 7
16 % improvement in 7 % improvement in
fitness effectiveness fitness efficiency
3
FLOW PHYSIQUE 4X7 CALENDAR

[20/10x8+60]6 [20/10x8+60]6
1
CYCLE
day 1
revive flow Thrive Flow
day 2 day 3
Flow Physique
day 4
Flow Physique
4/1x4 4/1x4
2 day 5 day 6 day 7 day 8

EMOTM EMOTM

AMRAP AMRAP

[90/30x5]2 [90/30x5]2

AFAP AFAP

7
day 25 day 26 day 27 day 28
level 1
4
DAY 1: (Day 29 in 2nd Cycle, Day 57 in 3rd Cycle)

NO INTENSITY
Resting Heart Rate Heart Rate Maximum Target Heart Rate
205.8 – (0.685 x AGE) OR 220-AGE 0-40% Maximum
Revive Flow
Exercises 1-4: Kneeling Forward Side Lying Lateral Quad Base Anchored Bridge
Neck Neck Glide Neck Glide Neck Tilt Knee Twist
Exercises 5-8: Sleeping Warrior Double Shoulder Kneeling Arm Kneeling Arm
Shoulders Scapular Twist Prone Circle Thread Screw
Exercises 9-12: Kneeling Elbow Prone Elbow Prone Elbow Kneeling Saber
Elbows Drill Bit Screw Up Gear Up Hammer Wrist
Exercises 13-16: Kneeling Hand Kneeling Seal Walk Kneeling Finger Kneeling Hand
Wrists and Hands Glove Roll Jelly Fish
Exercises 17-20: Spinal Cat Cow Spinal Jump Rope Spinal Shin Kneeling Lunge
Spine Lunge Twist Hamstring Toe Flex
Exercises 21-24: Hip Windshield Hip Hurdler Hip Shinbox Twist Hip Shinbox
Hips and Knees Wiper Extension
Exercises 25-28: Ankle Shin Squat Shin Squat Internal Shin Squat Squat Flatfoot
Ankles and Feet Ankle Roll Exterior Flex Switch
COACHING DIRECTIONS -
As this is a recovery day, do not exceed 40% of your heart rate maximum.
Begin with 30 seconds of Tactical Breathing Technique and 30 seconds of Survival Breathing Technique.
Perform each of the above 28 exercises one after another without pause for 60 seconds of continuous
smooth and slow repetitions, 30 seconds per side or direction.
Conclude with 60 continuous seconds of Survival Breathing Technique.
Total program will require 30 minutes.
5
DAY 2:: (Day 30 in 2nd Cycle, Day 58 in 3rd Cycle)

LOW INTENSITY
Lateral Line Rear Line Flow Arm Line Flow Deep Core Spiral Line Front Line
Flow Flow Flow Flow
Seated Shinbox Corpse Leg Thread Seiza Seal to Sphinx Shin Lunge Prone
Prone Reverse Seal
Twisting Shinbox Sleeping Warrior Arm Screw Sleeping Warrior Internal Warrior Leg Thread
Arching Shinbox Arm Thread Spinal Roll Cat External Warrior Shoulder Bridge
1/2 Butterfly Tripod Spinal Rock Cow Internal Twisted Position of

Sidebend Assurance
1/2 Butterfly Tripod Plow Spinal Rock Bird Dog External Twisted Swinging Tripod
Seated Shinbox Arm Thread Spinal Roll Cat Kneeling Position of

Hamstring Assurance
Shinbox Switch Sleeping Warrior Arm Screw Sleeping Warrior 1/2 Seiza Leg Thread
Seated Shinbox Prone Leg Thread Seiza Seal to Sphinx Shin Lunge Prone
to Corpse Reverse Seal
Perform at 40-60% of your heart rate maximum. You have 3 options when performing Thrive Flow: individual repetitions, held
position, or continuous flow. Program requires 30-60 minutes.
1. When learning the skills, or when experiencing tightness, focus on repeating each of the 48 exercises for 10 repetitions as
a series of individual mobility drills. Perform all 48 slowly and deeply, but only ever shave off tension one thin “onion” layer
at a time. Never hold in pain. Remain under the radar of any painful events. Consider this a mobility session, like a deeper
version of “Revive.”
2. If you are experiencing full mobile, and intending deeper releases, then with control move smoothly into (and when ending,
out of) the position and hold for a 20 second exhale to your edge: the point where if you would go any farther, you would
want to inhale and brace, and/or your technique decreases below very good form. If you cannot go to your depth with an
exhale, then drop down to #1 for the entire program. If you’re finding yourself spending more than 20 seconds on a
particular position, that’s good. More release = more benefit. You don’t need to cover everything, because you are hunting
out hidden stress to release. If you find it, good of you to stick around until you thoroughly melt it.
3. Finally, you can also perform in circuit fashion, as a flow, concentrating on moving as smoothly as possible through every
transition: one repetition of the skill hemmed to the next in sequence, like a graceful gymnastics routine, dance or yoga
vinyasa (technically, called a “prasara” rather than a vinyasa.) Exhale through the transitions, as well as through any depth
or discomfort you encounter. If you cannot transition smoothly with an exhale, drop down to #2 for the entire program.
Begin with one of the mini-flow elements (Lateral, Rear Line, Arm Line, Deep Core, Spiral Line or Front Line) until you have
it mastered, repeating it 5-10 times. Then, once you have one element mastered, master another, after which you can
combine them into a larger, compound flow for synergistic effect.
6
P R I M A L S T R E S S
TACFIT PROTOCOL I: [20/10X8+60]6

• Before you begin enter your name, resting heart rate (count your HR for one minute before you begin),
your maximum heart rate (use the formula on the sheet), and both your 60% and 80% heart rate
maximum. Use your recovery techniques to keep your heart rate between these two goal posts as you
train. Moderate intensity days will target 60-80% heart rate maximum, and High days 80-100%.
• Across six exercises, you will perform one exercise at a time for 8 sets. You will exercise continuously
for 20 seconds counting good repetitions. This will be followed by 10 seconds of recovery where you
will write down your score on that set. Performed 8 times, equals 4 minutes.
• On the final set (8), you will finish, write down your score and be prepared for a 60 second recovery
before a new exercise.
• Each of these 60 seconds will be used wisely.
• The first 15, write down your score of set number 8, circle the lowest number scored in those 8 sets,
stand up and place two fingers over the side of your neck to begin counting your heart rate.
• Before the 15 seconds end, exhale sharply and deeply 3 times, then inhale slowly through the nose,
and begin exhaling at the 15 second mark, counting your heart rate for 15 seconds.
• Don’t try to inhale by lifting your shoulders, let gravity relax your shoulders down. Inhale through the
nose by closing your mouth and letting your belly expand outward.
• Then focus again on your exhale through the mouth, until the 15 seconds and your heart rate count
ends. Remember, the longer your exhale the lower your heart rate; and your heart rate slows most on
the space at the end of your total exhale before you inhale (your “control pause.”)
• On the 3rd 15 second period, record your heart rate count, multiple by 4 (quickly in your head, not
with a computer to restore primary function to your forebrain), and quickly write down your TED in the
subsequent 3 blocks, describing your technique, effort and discomfort level in that exercise.
• For the final 15 seconds of your one minute recovery, visualize your next exercise technique, orient on
your tempo to achieve your strategic quantity for that exercise across the 8 sets, and get in position
ready for 3, 2, 1, GO.
• After the final heart rate recovery is taken, then add all 6 of the circled lowest sets together, and add
all 6 heart rate scores together and divide by 6 for your average.
• Then repeat this process to find your average technique, effort and discomfort levels. Your effort
average should approximate your heart rate average; and if it deviates too dramatically, take closer
heed to the disparity between how you subjectively perceive the effort challenge compared to how
your nervous system perceives the effort challenge.
• Check your intuitive T.E.D. against the compass standards: target 8-10 on technique, 6-8 on effort,
and 1-3 on discomfort.
• Record your total score, average heart rate, and average T.E.D.
6 EXERCISES; EACH EXERCISE

PERFORMED FOR 8 SETS OF 20
SECONDS WORK FOLLOWED BY 10
S E C O N D S O F R E C O V E R Y. T A K E A 6 0
SECONDS RECOVERY AFTER ALL 8
SETS OF THE EXERCISE.
7

MODERATE INTENSITY
Level 1: [20/10x8+60]6
Exercises Sets Scored Heart Rate Technique Effort Discomfort
Hack Squat
Plank Pull Knee
Sit Thru Knee
Knee Press
Basic Spinal Rock
Table Lift
Score: Add the lowest of 8 sets Average Average Average Average

from each of the 6 exercises Heart Rate Technique Effort Discomfort
1. Perform Revive Flow 10 Repetitions Per Exercise 2. Begin your workout: 3. Perform Thrive Flow: Lateral Line
60 Seconds Per Exercise
Kneeling Side Lying Quad Base Anchored
8 sets per exercise of 20 seconds of
Forward Neck Lateral Neck Neck Tilt Bridge Knee continuous repetitions, followed by 10
Seated Shinbox
Glide Glide Twist seconds of recovery before the
subsequent set (4 minutes total per Twisting Shinbox
Sleeping Warrior Double Kneeling Arm Kneeling Arm exercise). Take a 60 second break after
Scapular Twist Shoulder Thread Screw each of the following 6 exercises: Arching Shinbox
Prone Circle
Level I: 1/2 Butterfly
Kneeling Elbow Prone Elbow Prone Elbow Kneeling Saber Sidebend
Drill Bit Screw Up Gear Up Hammer Wrist 1. Hack Squat
2. Plank Pull Knee 1/2 Butterfly Tripod
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand
Glove Walk Finger Roll Jelly Fish 3. Sit Thru Knee Seated Shinbox
4. Knee Press Shinbox Switch
Spinal Cat Cow Spinal Jump Spinal Shin Kneeling Lunge
Rope Lunge Twist Hamstring Toe 5. Basic Spinal Rock Seated Shinbox
Flex 6. Table Lift
Hip Windshield Hip Hurdler Hip Shinbox Hip Shinbox
Wiper Twist Extension
Ankle Shin Shin Squat Shin Squat Squat Flatfoot

Squat Internal Ankle Exterior Flex Switch
Roll
8

HIGH INTENSITY
Level 1: [20/10x8+60]6
Hack Squat
Plank Pull Knee
Sit Thru Knee
Knee Press
Basic Spinal Rock
Table Lift

Transfer Score and Average
Heart Rate to “Record Your
Progress” Page.
Seated Shinbox
Prone Circle
Level I: 1/2 Butterfly
Drill Bit Screw Up Gear Up Hammer Wrist 1. Hack Squat
2. Plank Pull Knee 1/2 Butterfly Tripod
Glove Walk Finger Roll Jelly Fish 3. Sit Thru Knee Seated Shinbox
4. Knee Press Shinbox Switch
Rope Lunge Twist Hamstring Toe 5. Basic Spinal Rock Seated Shinbox
Flex 6. Table Lift

Roll
9
DAY 5 (Day 33 in 2nd Cycle, Day 61 in 3rd Cycle)

NO INTENSITY
Revive Flow
10

LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
11
TACFIT PROTOCOL II: 4/1X4

train moderate intensity. Shift your goal posts to 80-100% for high intensity days.
• Perform 4 exercises, each for one continuous, smooth and constant four minute round. You must go
slow enough to not need to stop to take a break. If you’re finding that you must stop to recover, go
more slowly until you do not. Smooth and constant flow is required. This will be followed by a 60
second recovery period.
• Each of these 60 seconds will be used wisely, exactly like the [20/10x8+60]6 protocol.
• After the final heart rate recovery is taken, then add all four exercise scores together, and divide by
four for your average, and add all heart rate scores for your average.
• Then, find your average technique, effort and discomfort levels. Your effort average should
approximate your heart rate average; and if it deviates too dramatically, take closer heed to the
disparity between how you subjectively perceive the effort challenge compared to how your nervous
system perceives the effort challenge.
• Check your intuitive T.E.D. against the compass standards: 8-10 on technique, 6-8 on effort, and 1-3
on discomfort.
4 EXERCISES; PERFORM EACH

EXERCISE FOR ONE ROUND 4 MINUTES
IN DURATION. TAKE 1 MINUTE
RECOVERY IN BETWEEN EACH
EXERCISE.
12

MODERATE INTENSITY
Level 1: 4/1x4
Exercises Repetitions Scored Heart Rate Technique Effort Discomfort
Walking Lunge
Shoulder Bridge
Knee Tuck
Crow Hop
Forearm Crocodile
Score: Average 4 Repetition Totals Average Average Average Average

Heart Rate Technique Effort Discomfort
1. Perform Revive Flow 10 Repetitions Per Exercise 2. Begin your workout: 3. Perform Thrive Flow: Rear Line
Perform one continuous round of
Forward Neck Lateral Neck Neck Tilt Bridge Knee continuous repetitions for 4 minutes
Corpse Leg Thread Prone
Glide Glide Twist going as slow as you need in order
to not pause during the round. Take
Sleeping Warrior
Sleeping Warrior Double Kneeling Arm Kneeling Arm a 60 second break after each of the
Scapular Twist Shoulder Thread Screw following 4 exercises:
Arm Thread
Prone Circle
Level I: Tripod
Kneeling Elbow Prone Elbow Prone Elbow Kneeling Saber
Drill Bit Screw Up Gear Up Hammer Wrist 1. Walking Lunge
Plow
2. Shoulder Bridge Knee
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand Tuck Arm Thread
Glove Walk Finger Roll Jelly Fish
3. Crow Hop
Sleeping Warrior
Spinal Cat Cow Spinal Jump Spinal Shin Kneeling Lunge 4. Forearm Crocodile
Rope Lunge Twist Hamstring Toe Prone Leg Thread to Corpse
Flex


Roll
13

HIGH INTENSITY
Level 1: 4/1x4
Walking Lunge
Shoulder Bridge
Knee Tuck
Crow Hop
Forearm Crocodile

Progress” Page.
Glide Glide Twist going as slow as you need in order to
not pause during the round. Take a 60
Sleeping Warrior
Sleeping Warrior Double Kneeling Arm Kneeling Arm second break after each of the following
Scapular Twist Shoulder Thread Screw 4 exercises:
Arm Thread
Prone Circle
Level I: Tripod
Drill Bit Screw Up Gear Up Hammer Wrist 1. Walking Lunge
Plow
2. Shoulder Bridge Knee Tuck
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand 3. Crow Hop Arm Thread
4. Forearm Crocodile
Sleeping Warrior
Flex


Roll
14

NO INTENSITY
Revive Flow
15

LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
16
TACFIT PROTOCOL III: EMOTM

train moderate intensity. Shift your goal posts to 80-100% for high intensity days.
• Every Minute On The Minute (EMOTM) for 20 minutes, you will perform a specific number of
repetitions. If you complete all of the repetitions in under a minute, you get one point. If you do not,
and the minute expires before you complete all the reps, you must start over at the beginning of the
subsequent minute (without a point scored).
• The faster you complete the repetitions, the more time you have to recover before the next minute
begins. The longer you take, the less quantity, and the less quality, so if you space out the repetitions
across the 60 seconds equally, you’ll have less total quality of recovery than if you were to go as fast
as your technique can hold it, and then recover longer at one time.
• As soon as you complete all the repetitions, mark down one point, or leave it blank if you failed to
complete the round (for obviously, you’re already beginning the subsequent round). Then, stand up,
and perform recovery breath technique of 3-4 short sharp exhales through the mouth followed by one
controlled inhale through the nose; finally perform one long survival exhale through the mouth to
recover your heart rate as low as possible before the next round begins.
• After all 20 rounds are finished, stand up and place two fingers over the side of your neck to begin
counting your heart rate.
• After the final heart rate recovery is taken, then add all of your scored round points together for your
total, write down your heart rate score.
• Then, find your technique, effort and discomfort levels. Your effort should approximate your heart rate
recovery; and if it deviates too dramatically, take closer heed to the disparity between how you
subjectively perceive the challenge (Intuitive T.E.D.) compared to how your nervous system perceives
the challenge (Heart Rate %).
on discomfort.
20 ROUNDS; 1 MINUTE EACH.

PERFORM THE CIRCUIT OF EXERCISES
IN LESS THAN A MINUTE. COMPLETE
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 N O P O I N T.
17

MODERATE INTENSITY
Level 1: EMOTM
Exercises Round 1 Round 6 Round 11 Round 16
4 Quad Presses Round 2 Round 7 Round 12 Round 17
4 Basic Spinal Rocks Round 3 Round 8 Round 13 Round 18
4/4 Swinging Tripods Round 4 Round 9 Round 14 Round 19
4 Knee Presses Round 5 Round 10 Round 15 Round 20
Score: Total Rounds you completed Final Final Final Final

all repetitions in under 60 seconds Heart Rate Technique Effort Discomfort
1. Perform Revive Flow 10 Repetitions Per Exercise 2. Begin your workout: 3. Perform Thrive Flow: Arm Line
Each minute perform the following
Forward Neck Lateral Neck Neck Tilt Bridge Knee total number of repetitions in four
Seiza Seal to Reverse Seal
Glide Glide Twist exercises. Complete them as fast as
you can keep very good technique.
Arm Screw
Sleeping Warrior Double Kneeling Arm Kneeling Arm Use the remainder of the time to
Scapular Twist Shoulder Thread Screw recover before the next round
Spinal Roll
Prone Circle begins. If you can’t complete all of
the repetitions in under 60 seconds, Spinal Rock
Kneeling Elbow Prone Elbow Prone Elbow Kneeling Saber then you don’t get a point for that
Drill Bit Screw Up Gear Up Hammer Wrist round; you must start over at the Spinal Rock
beginning of the next minute. If you
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand finish all the repetitions in under 60 Spinal Roll
Glove Walk Finger Roll Jelly Fish seconds, then give yourself a point
above. Twenty minutes means 20 Arm Screw
Spinal Cat Cow Spinal Jump Spinal Shin Kneeling Lunge maximum points possible.
Rope Lunge Twist Hamstring Toe Seiza Seal to Reverse Seal
Flex
Level I:
Hip Windshield Hip Hurdler Hip Shinbox Hip Shinbox 1. 4 Quad Presses
2. 4 Basic Spinal Rocks
Ankle Shin Shin Squat Shin Squat Squat Flatfoot 3. 4/4 Swinging Tripods
Squat Internal Ankle
Roll
Exterior Flex Switch
4. 4 Knee Presses
18

HIGH INTENSITY
Level 1: EMOTM
4 Quad Presses Round 2 Round 7 Round 12 Round 17
4 Basic Spinal Rocks Round 3 Round 8 Round 13 Round 18
4/4 Swinging Tripods Round 4 Round 9 Round 14 Round 19
4 Knee Presses Round 5 Round 10 Round 15 Round 20

Progress” Page.
Arm Screw
Spinal Roll
Flex
Level I:
Hip Windshield Hip Hurdler Hip Shinbox Hip Shinbox 1. 4 Quad Presses
2. 4 Basic Spinal Rocks
Ankle Shin Shin Squat Shin Squat Squat Flatfoot 3. 4/4 Swinging Tripods
Squat Internal Ankle
Roll
Exterior Flex Switch
4. 4 Knee Presses
19

NO INTENSITY
Revive Flow
20

LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
21
TACFIT PROTOCOL IV: AMRAP

train on moderate intensity day. High Intensity shifts your goal posts to 80-100%.
• For 20 minutes, you will perform As Many Rounds As Possible (AMRAP) of a specific circuit of
exercises. Each time you complete the circuit, you get one point. Do this continuously for the entire 20
minutes without breaks. You must go slow enough to not need to stop to take a break. If you’re finding
that you must stop to recover, go more slowly until you do not. Smooth and constant flow is required.
• Each time you complete a circuit, mark down one point.
• After all 20 minutes end, stand up and place two fingers over the side of your neck to begin counting
your heart rate.
subjectively perceive the effort challenge compared to how your nervous system perceives the effort
challenge.
on discomfort.
COMPLETE THE CIRCUIT AS MANY

TIMES AS POSSIBLE IN 20 MINUTES.
22

MODERATE INTENSITY
Level 1: AMRAP
5 Burpees Round 2 Round 7 Round 12 Round 17
5 Knee Presses
Round 3 Round 8 Round 13 Round 18
5/5 Gecko Presses

5 Shoulder Bridge Tucks
Score: Total number of circuits you Final Final Final Final

completed in under 20 minutes Heart Rate Technique Effort Discomfort
1. Perform Revive Flow 10 Repetitions Per Exercise 2. Begin your workout: 3. Perform Thrive Flow: Deep Core
Perform the following circuit
Forward Neck Lateral Neck Neck Tilt Bridge Knee continuously for 20 minutes. Each
Sphinx
Glide Glide Twist time that you finish an entire circuit,
you get one point scored above.
Sleeping Warrior
Sleeping Warrior Double Kneeling Arm Kneeling Arm Perform as many as you can while
Scapular Twist Shoulder Thread Screw keeping very good technique, and
Cat
Prone Circle without taking any rest.
Cow
Kneeling Elbow
Drill Bit
Prone Elbow
Screw Up
Prone Elbow
Gear Up
Kneeling Saber
Hammer Wrist
Level I:
Bird Dog
1. 5 Burpees
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand 2. 5 Knee Presses Cat
3. 5/5 Gecko Presses
Sleeping Warrior
Spinal Cat Cow Spinal Jump Spinal Shin Kneeling Lunge 4. 5 Shoulder Bridge Tuck
Rope Lunge Twist Hamstring Toe Sphinx
Flex


Roll
23

HIGH INTENSITY
Level 1: AMRAP
5 Burpees Round 2 Round 7 Round 12 Round 17
5 Knee Presses
5/5 Gecko Presses

5 Shoulder Bridge Tucks

Progress” Page.
Kneeling Side Lying Quad Base Anchored Perform the following circuit
Sphinx
Sleeping Warrior
Cat
Cow
Kneeling Elbow
Drill Bit
Prone Elbow
Screw Up
Prone Elbow
Gear Up
Kneeling Saber
Hammer Wrist
Level I:
Bird Dog
1. 5 Burpees
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand 2. 5 Knee Presses Cat
3. 5/5 Gecko Presses
Sleeping Warrior
Spinal Cat Cow Spinal Jump Spinal Shin Kneeling Lunge 4. 5 Shoulder Bridge Tuck
Flex


Roll
24

NO INTENSITY
Revive Flow
25

LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
26
TACFIT PROTOCOL V: [90/30X5]2

train moderate intensity. On high intensity days, shift your goal posts to 80-100%.
• Over 5 stations, you will perform one station at a time in sequence, and once you have performed
each station, you will repeat the circuit a second time. You will exercise continuously for 90 seconds
counting good repetitions. This will be followed by 30 seconds of recovery where you will write down
your score on that set. Performed 2 times, equals 20 minutes.
• As the 90 second station ends, when you will finish, write down your score and be prepared for only a
total of 30 second recovery before the next station begins.
• Each of these 30 seconds will be used wisely.
• The first 5, stand up and place two fingers over the side of your neck to begin counting your heart
rate.
and begin exhaling at the end of the 5 second mark, counting your heart rate for 15 seconds.
• On the final 10 second period, record your total repetition score for the station, record your heart rate
count (without multiplying by 4). Quickly write down your TED in the subsequent 3 blocks, describing
your technique, effort and discomfort level in that exercise.
• Then in the final seconds, visualize your next exercise technique, orient on your tempo to achieve your
strategic quantity for that exercise across the 90 seconds of continuous movement, and get in
position ready for 3, 2, 1, GO.
• After the final heart rate recovery is taken, circle the lowest of the two sets for each attempt at a
station. You only get the lowest score per station. Then, add all 5 of the circled lowest sets together,
and add all 10 heart rate scores together and divide by 10, and then multiply by 4 to get your average
HRBPM.
• Then, find your average technique, effort and discomfort levels. Your effort average should
approximate your heart rate average; and if it deviates too dramatically, take closer heed to the
disparity between how you subjectively perceive the effort challenge compared to how your nervous
system perceives the effort challenge.
on discomfort.
5 EXERCISES; PERFORM EACH FOR 90

SECONDS FOLLOWED BY 30 SECONDS
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 AGAIN.
27

MODERATE INTENSITY
Level 1: [90/30x5]2
Exercises Flight 1 Flight 2 Heart Rate Technique Effort Discomfort
Forearm Cross Knee Thread
Rocca Bent
Jump Up
Quad Press
Alternating Dolphin
Score: Add together the lowest Average Average Average Average

score for each of the 5 exercises Heart Rate Technique Effort Discomfort
1. Perform Revive Flow 10 Repetitions Per Exercise 2. Begin your workout: 3. Perform Thrive Flow: Spiral Line
Complete 90 seconds of continuous
Forward Neck Lateral Neck Neck Tilt Bridge Knee repetition of an exercise. Take 30
Shin Lunge
Glide Glide Twist seconds to recover then move on to
the new exercise. Perform all 5
Internal Warrior
Sleeping Warrior Double Kneeling Arm Kneeling Arm exercises this way 90/30, and when
Scapular Twist Shoulder Thread Screw you finish this first flight, begin a
External Warrior
Prone Circle second flight repeating each
exercise for another 90 seconds, Internal Twisted
Kneeling Elbow Prone Elbow Prone Elbow Kneeling Saber with 30 seconds recovery after it.
Drill Bit Screw Up Gear Up Hammer Wrist (During 30 seconds recovery record External Twisted
your heart rate, technique, effort,
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand and discomfort for Flight 1 in the left Kneeling Hamstring
Glove Walk Finger Roll Jelly Fish hand column of each category, and
for Flight 2 in the right hand column 1/2 Seiza
Spinal Cat Cow Spinal Jump Spinal Shin Kneeling Lunge of each corresponding category.)
Rope Lunge Twist Hamstring Toe Shin Lunge
Flex
Level I:
Hip Windshield Hip Hurdler Hip Shinbox Hip Shinbox 1. Forearm Cross Knee Thread
Wiper Twist Extension 2. Rocca Bent
3. Jump Up
Ankle Shin Shin Squat Shin Squat Squat Flatfoot 4. Quad Press
Squat Internal Ankle Exterior Flex Switch 5. Alternating Dolphin
Roll
28

HIGH INTENSITY
Level 1: [90/30x5]2
Exercises
Forearm Cross Knee Thread

5 Burpees
Rocca Bent
5 Knee Presses
Jump Up
5/5 Gecko Presses
Quad PressBridge Tucks

5 Shoulder
Alternating Dolphin

Progress” Page.
Shin Lunge
Internal Warrior
External Warrior
Flex
Level I:
Hip Windshield Hip Hurdler Hip Shinbox Hip Shinbox 1. Forearm Cross Knee Thread
Wiper Twist Extension 2. Rocca Bent
3. Jump Up
Ankle Shin Shin Squat Shin Squat Squat Flatfoot 4. Quad Press
Squat Internal Ankle Exterior Flex Switch 5. Alternating Dolphin
Roll
29

NO INTENSITY
Revive Flow
30

LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
31
TACFIT PROTOCOL VI: AFAP

train on moderate intensity days. Shift your goal posts to 80-100% on high intensity days.
• For 20 minutes, you will perform a specific number of repetitions per exercise As Fast As Possible
(AFAP), which you can complete in any order strategy. You must go slow enough to not need to stop
to take a break. If you’re finding that you must stop to recover, go more slowly until you do not.
Smooth and constant flow is required.
• There are no points. Only completion. The faster you finish, the better your score.
• After all 20 minutes end, stand up and place two fingers over the side of your neck to begin counting
your heart rate.
subjectively perceive the effort challenge compared to how your nervous system perceives the effort
challenge.
on discomfort.
COMPLETE ALL OF THE REPETITIONS

AS FAST AS YOUR TECHNIQUE CAN
HOLD YOUR SPEED IN LESS THAN
TWENTY MINUTES.
32

MODERATE INTENSITY
Level 1: AFAP
Exercises Total Time elapsed for completing Final Final Final Final
all repetitions in Under 20 minutes Heart Rate Technique Effort Discomfort
50/50 Side Lunges
50 Hack Squats
50/50 Forearm Side Planks
50 Jump Ups
1. Perform Revive Flow 10 Repetitions Per Exercise 2. Begin your workout: 3. Perform Thrive Flow: Front Line
Complete all of the following
Forward Neck Lateral Neck Neck Tilt Bridge Knee repetitions as fast as your technique
Prone
Glide Glide Twist remains very good (as fast as
possible) in under 20 minutes. Your
Leg Thread
Sleeping Warrior Double Kneeling Arm Kneeling Arm final time is your score.
Scapular Twist Shoulder Thread Screw Shoulder Bridge
Prone Circle Level I:
1. 50/50 Side Lunge Position of Assurance
Drill Bit Screw Up Gear Up Hammer Wrist 2. 50 Hack Squat
Swinging Tripod
3. 50/50 Forearm Side Plank
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand 4. 50 Jump Up Position of Assurance
Leg Thread
Rope Lunge Twist Hamstring Toe Prone
Flex


Roll
33

HIGH INTENSITY
Level 1: AFAP
50/50 Side Lunges
50 Hack Squats
50/50 Forearm Side Planks Heart Rate to “Record Your
Progress” Page.
50 Jump Ups
Prone
Leg Thread
Prone Circle Level I:
1. 50/50 Side Lunge Position of Assurance
Drill Bit Screw Up Gear Up Hammer Wrist 2. 50 Hack Squat
Swinging Tripod
3. 50/50 Forearm Side Plank
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand 4. 50 Jump Up Position of Assurance
Leg Thread
Flex


Roll
34

NO-LOW INTENSITY
Perform the entire Revive Flow in the AM

(Follow Coaching Directions for No Intensity Days)
Exercises 1-4: Kneeling Forward Neck Glide Side Lying Lateral Neck Glide Quad Base Anchored Bridge Knee Twist
Neck Neck Tilt
Exercises 5-8: Sleeping Warrior Scapular Double Shoulder Prone Circle Kneeling Arm Thread Kneeling Arm Screw
Shoulders Twist
Exercises 9-12: Kneeling Elbow Drill Bit Prone Elbow Prone Elbow Kneeling Saber Hammer Wrist
Elbows Screw Up Gear Up
Exercises 13-16: Kneeling Hand Glove Kneeling Seal Walk Kneeling Finger Roll Kneeling Hand
Wrists and Hands Jelly Fish
Exercises 17-20: Spinal Cat Cow Spinal Jump Rope Spinal Shin Kneeling Lunge Hamstring
Spine Lunge Twist Toe Flex
Exercises 21-24: Hip Windshield Wiper Hip Hurdler Hip Shinbox Twist Hip Shinbox Extension
Hips and Knees
Exercises 25-28: Ankle Shin Squat Shin Squat Internal Ankle Roll Shin Squat Squat Flatfoot Switch
Ankles and Feet Exterior Flex
Perform the entire Thrive Flow in the PM

(Follow Coaching Directions for Low Intensity Days)
Lateral Line Rear Line Flow Arm Line Flow Deep Core Spiral Line Front Line Flow
Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
35

NO-LOW INTENSITY

Neck Neck Tilt
Shoulders Twist
Hips and Knees

Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
36

NO-LOW INTENSITY

Neck Neck Tilt
Shoulders Twist
Hips and Knees

Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
37

NO-LOW INTENSITY

Neck Neck Tilt
Shoulders Twist
Hips and Knees

Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
38
RECORD YOUR
PROGRESS
Before Score: 1st Cycle Day 7

[20/10x8+60]6

[20/10x8+60]6 % %
difference

4/1x4

4/1x4 % %
difference

EMOTM

EMOTM % %
difference

AMRAP

AMRAP % %
difference

[90/30x5]2

[90/30x5]2 % %
difference

AFAP

AFAP % %
difference

% %
39

[20/10x8+60]6 [20/10x8+60]6
1
CYCLE
day 1
day 2 day 3
Flow Physique
day 4
Flow Physique
4/1x4 4/1x4

EMOTM EMOTM

AMRAP AMRAP

[90/30x5]2 [90/30x5]2

AFAP AFAP

7
level 2
40
DAY 1:
NO INTENSITY
Revive Flow
41
DAY 2:
LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
42
DAY 3:
MODERATE INTENSITY
Level 2: [20/10x8+60]6
Front Lunge
Plank Pull 1/2 Knee
Sit Thru Extension
Pushup
Basic Spinal Rock
Tripod Vertical

Seated Shinbox
Prone Circle
Level II: 1/2 Butterfly
Drill Bit Screw Up Gear Up Hammer Wrist 1. Front Lunge
2. Plank Pull 1/2 Knee 1/2 Butterfly Tripod
Glove Walk Finger Roll Jelly Fish 3. Sit Thru Extension Seated Shinbox
4. Pushup Shinbox Switch
Rope Lunge Twist Hamstring Toe 5. Basic Spinal Pike Seated Shinbox
Flex 6. Tripod Vertical

Roll
43
DAY 4:
HIGH INTENSITY
Level 2: [20/10x8+60]6
Front Lunge
Plank Pull 1/2 Knee
Sit Thru Extension
Pushup
Basic Spinal Rock
Tripod Vertical

Progress” Page.
Seated Shinbox
Prone Circle
Level II: 1/2 Butterfly
Drill Bit Screw Up Gear Up Hammer Wrist 1. Front Lunge
2. Plank Pull 1/2 Knee 1/2 Butterfly Tripod
Glove Walk Finger Roll Jelly Fish 3. Sit Thru Extension Seated Shinbox
4. Pushup Shinbox Switch
Rope Lunge Twist Hamstring Toe 5. Basic Spinal Pike Seated Shinbox
Flex 6. Tripod Vertical

Roll
44
DAY 5:
NO INTENSITY
Revive Flow
45
DAY 6:
LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
46
DAY 7:
MODERATE INTENSITY
Level 2: 4/1x4
Cossack Lunge
Spinal Rock Pike
Kong
Rear Tank

Sleeping Warrior
Arm Thread
Prone Circle
Level II: Tripod
Drill Bit Screw Up Gear Up Hammer Wrist 1. Cossack Lunge Plow
2. Spinal Rock Pike
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand Arm Thread
Glove Walk Finger Roll Jelly Fish 3. Kong
4. Rear Tank Sleeping Warrior
Flex


Roll
47
DAY 8:
HIGH INTENSITY
Level 2: 4/1x4
Cossack Lunge
Spinal Rock Pike
Kong
Rear Tank

Progress” Page.
Sleeping Warrior
Arm Thread
Prone Circle
Level II: Tripod
Drill Bit Screw Up Gear Up Hammer Wrist 1. Cossack Lunge Plow
2. Spinal Rock Pike
Glove Walk Finger Roll Jelly Fish 3. Kong
4. Rear Tank Sleeping Warrior
Flex


Roll
48
DAY 9:
NO INTENSITY
Revive Flow
49
DAY 10:
LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
50
DAY 11:
MODERATE INTENSITY
Level 2: EMOTM
4 Quad Pop Ups Round 2 Round 7 Round 12 Round 17
4 Straddle Spinal Rocks Round 3 Round 8 Round 13 Round 18
4/4 Springing Tripods Round 4 Round 9 Round 14 Round 19
4/4 Bent Swing Planks Round 5 Round 10 Round 15 Round 20

Arm Screw
Spinal Roll
Flex
Level II:
Hip Windshield Hip Hurdler Hip Shinbox Hip Shinbox 1. 4 Quad Pop Ups
Wiper Twist Extension 2. 4 Straddle Spinal Rocks
Ankle Shin Shin Squat Shin Squat Squat Flatfoot 3. 4/4 Springing Tripods
Squat Internal Ankle Exterior Flex Switch 4. 4/4 Bent Swing Planks
Roll
51
DAY 12:
HIGH INTENSITY
Level 2: EMOTM
4 Quad Pop Ups Round 2 Round 7 Round 12 Round 17
4 Straddle Spinal Rocks Round 3 Round 8 Round 13 Round 18
4/4 Springing Tripods Round 4 Round 9 Round 14 Round 19
4/4 Bent Swing Planks Round 5 Round 10 Round 15 Round 20

Progress” Page.
Arm Screw
Spinal Roll
Flex
Level II:
Hip Windshield Hip Hurdler Hip Shinbox Hip Shinbox 1. 4 Quad Pop Ups
Wiper Twist Extension 2. 4 Straddle Spinal Rocks
Ankle Shin Shin Squat Shin Squat Squat Flatfoot 3. 4/4 Springing Tripods
Squat Internal Ankle Exterior Flex Switch 4. 4/4 Bent Swing Planks
Roll
52
DAY 13:
NO INTENSITY
Revive Flow
53
DAY 14
LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
54
DAY 15
MODERATE INTENSITY
Level 2: AMRAP
5 Wave Sprawls Round 2 Round 7 Round 12 Round 17
5/5 Spiderman Pushups

5 Crab Presses
5 Pike Spinal Rocks

Sphinx
Sleeping Warrior
Cat
Cow
Kneeling Elbow Prone Elbow Prone Elbow Kneeling Saber Level II:
Drill Bit Screw Up Gear Up Hammer Wrist
1. 5 Wave Sprawls Bird Dog
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand 2. 5/5 Spiderman Pushups Cat
3. 5 Crab Presses
Sleeping Warrior
Spinal Cat Cow Spinal Jump Spinal Shin Kneeling Lunge 4. 5 Pike Spinal Rocks
Flex


Roll
55
DAY 16
HIGH INTENSITY
Level 2: AMRAP
5 Wave Sprawls Round 2 Round 7 Round 12 Round 17
5/5 Spiderman Pushups

5 Crab Presses
5 Pike Spinal Rocks

Progress” Page.
Sphinx
Sleeping Warrior
Cat
Cow
Kneeling Elbow Prone Elbow Prone Elbow Kneeling Saber Level II:
1. 5 Wave Sprawls Bird Dog
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand 2. 5/5 Spiderman Pushups Cat
3. 5 Crab Presses
Sleeping Warrior
Spinal Cat Cow Spinal Jump Spinal Shin Kneeling Lunge 4. 5 Pike Spinal Rocks
Flex


Roll
56
DAY 17:
NO INTENSITY
Revive Flow
57
DAY 18
LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
58
DAY 19
MODERATE INTENSITY
Level 2: [90/30x5]2
Shoulder Bridge Leg Thread
Rocca Flat
Commando Pullup
Quad Hop
Dolphin Locked

Shin Lunge
Internal Warrior
External Warrior
Flex Level II:
1. Shoulder Bridge Leg Thread
2. Rocca Flat
3. Commando Pullup
Ankle Shin Shin Squat Shin Squat Squat Flatfoot 4. Quad Hop
Squat Internal Ankle Exterior Flex Switch 5. Dolphin Locked
Roll
59
DAY 20
HIGH INTENSITY
Level 2: [90/30x5]2
Exercises
Shoulder Bridge Leg Thread

5 Burpees
Rocca Flat
5 Knee Presses
Commando Pullup
5/5 Gecko Presses
Quad Hop Bridge Tucks

5 Shoulder
Dolphin Locked

Progress” Page.
Shin Lunge
Internal Warrior
External Warrior
Flex Level II:
1. Shoulder Bridge Leg Thread
2. Rocca Flat
3. Commando Pullup
Ankle Shin Shin Squat Shin Squat Squat Flatfoot 4. Quad Hop
Squat Internal Ankle Exterior Flex Switch 5. Dolphin Locked
Roll
60
DAY 21:
NO INTENSITY
Revive Flow
61
DAY 22
LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
62
DAY 23
MODERATE INTENSITY
Level 2: AFAP
50/50 Cossack Lunges
50 Squat Jumps
50/50 Top Side Planks
50 Commando Pullups
Prone
Leg Thread
Prone Circle Level II:
1. 50/50 Cossack Lunges Position of Assurance
Drill Bit Screw Up Gear Up Hammer Wrist 2. 50 Squat Jumps Swinging Tripod
3. 50/50 Top Side Planks
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand Position of Assurance
Glove Walk Finger Roll Jelly Fish 4. 50 Commando Pullups
Leg Thread
Flex


Roll
63
DAY 24
HIGH INTENSITY
Level 2: AFAP
50/50 Cossack Lunges
50 Squat Jumps
50/50 Top Side Planks Heart Rate to “Record Your
Progress” Page.
50 Commando Pullups
Prone
Leg Thread
Prone Circle Level II:
1. 50/50 Cossack Lunges Position of Assurance
Drill Bit Screw Up Gear Up Hammer Wrist 2. 50 Squat Jumps Swinging Tripod
3. 50/50 Top Side Planks
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand Position of Assurance
Glove Walk Finger Roll Jelly Fish 4. 50 Commando Pullups
Leg Thread
Flex


Roll
64
DAY 25
NO-LOW INTENSITY

Neck Neck Tilt
Shoulders Twist
Hips and Knees

Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
65
DAY 26
NO-LOW INTENSITY

Neck Neck Tilt
Shoulders Twist
Hips and Knees

Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
66
DAY 27
NO-LOW INTENSITY

Neck Neck Tilt
Shoulders Twist
Hips and Knees

Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
67
DAY 28
NO-LOW INTENSITY

Neck Neck Tilt
Shoulders Twist
Hips and Knees

Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
68
RECORD YOUR
PROGRESS

[20/10x8+60]6

[20/10x8+60]6 % %
difference

4/1x4

4/1x4 % %
difference

EMOTM

EMOTM % %
difference

AMRAP

AMRAP % %
difference

[90/30x5]2

[90/30x5]2 % %
difference

AFAP

AFAP % %
difference

% %
69

[20/10x8+60]6 [20/10x8+60]6
1
CYCLE
day 1
day 2 day 3
Flow Physique
day 4
Flow Physique
4/1x4 4/1x4

EMOTM EMOTM

AMRAP AMRAP

[90/30x5]2 [90/30x5]2

AFAP AFAP

7
level 3
70
DAY 1:
NO INTENSITY
Revive Flow
71
DAY 2:
LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
72
DAY 3:
MODERATE INTENSITY
Level 3: [20/10x8+60]6
Reverse Lunge
Plank Pull No Knee
Sit Thru Hip Lift
Forearm Pushup
Spinal Rock Knee Drop
Tripod Overhead

Seated Shinbox
Prone Circle
Level III: 1/2 Butterfly
Sidebend
Kneeling Elbow
Drill Bit
Prone Elbow
Screw Up
Prone Elbow
Gear Up
Kneeling Saber
Hammer Wrist
1. Reverse Lunge
2. Plank Pull No Knee 1/2 Butterfly Tripod
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand 3. Sit Thru Hip Lift
Seated Shinbox
Glove Walk Finger Roll Jelly Fish 4. Forearm Pushup
5. Spinal Rock Knee Drop Shinbox Switch
Rope Lunge Twist Hamstring Toe 6. Tripod Overhead Extension Seated Shinbox
Flex


Roll
73
DAY 4:
HIGH INTENSITY
Level 3: [20/10x8+60]6
Reverse Lunge
Plank Pull No Knee
Sit Thru Hip Lift
Forearm Pushup
Spinal Rock Knee Drop
Tripod Overhead

Progress” Page.
Seated Shinbox
Prone Circle
Level III: 1/2 Butterfly
Sidebend
Kneeling Elbow
Drill Bit
Prone Elbow
Screw Up
Prone Elbow
Gear Up
Kneeling Saber
Hammer Wrist
1. Reverse Lunge
2. Plank Pull No Knee 1/2 Butterfly Tripod
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand 3. Sit Thru Hip Lift
Seated Shinbox
Glove Walk Finger Roll Jelly Fish 4. Forearm Pushup
5. Spinal Rock Knee Drop Shinbox Switch
Rope Lunge Twist Hamstring Toe 6. Tripod Overhead Extension Seated Shinbox
Flex


Roll
74
DAY 5:
NO INTENSITY
Revive Flow
75
DAY 6:
LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
76
DAY 7:
MODERATE INTENSITY
Level 3: 4/1x4
Spinning Lunge
Kick Thru Spinal Rock
Ape
Forward Tank

Sleeping Warrior
Arm Thread
Prone Circle
Level III: Tripod
Drill Bit Screw Up Gear Up Hammer Wrist 1. Spinning Lunge Plow
2. Kick Thru Spinal Rock
Glove Walk Finger Roll Jelly Fish 3. Ape
4. Forward Tank Sleeping Warrior
Flex


Roll
77
DAY 8:
HIGH INTENSITY
Level 3: 4/1x4
Spinning Lunge
Kick Thru Spinal Rock
Ape
Forward Tank

Progress” Page.
Sleeping Warrior
Arm Thread
Prone Circle
Level III: Tripod
Drill Bit Screw Up Gear Up Hammer Wrist 1. Spinning Lunge Plow
2. Kick Thru Spinal Rock
Glove Walk Finger Roll Jelly Fish 3. Ape
4. Forward Tank Sleeping Warrior
Flex


Roll
78
DAY 9:
NO INTENSITY
Revive Flow
79
DAY 10:
LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
80
DAY 11:
MODERATE INTENSITY
Level 3: EMOTM
4 Quad Transformers
4 Knee Drop Spinal Rocks

4/4 Two Handed Springing

Tripods Round 4 Round 9 Round 14 Round 19
4/4 Extended Swing Planks Round 5 Round 10 Round 15 Round 20

Arm Screw
Spinal Roll
Flex Level II:
1. 4 Quad Transformers
2. 4 Knee Drop Spinal Rocks
3. 4/4 Two Handed Springing Tripods
4. 4/4 Extended Swing Planks
Roll
81
DAY 12:
HIGH INTENSITY
Level 3: EMOTM
4 Quad Transformers
4 Knee Drop Spinal Rocks

4/4 Two Handed Springing

Tripods Round 4 Round 9 Round 14 Round 19
4/4 Extended Swing Planks Round 5 Round 10 Round 15 Round 20

Progress” Page.
Arm Screw
Spinal Roll
Flex Level II:
1. 4 Quad Transformers
2. 4 Knee Drop Spinal Rocks
3. 4/4 Two Handed Springing Tripods
4. 4/4 Extended Swing Planks
Roll
82
DAY 13:
NO INTENSITY
Revive Flow
83
DAY 14
LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
84
DAY 15
MODERATE INTENSITY
Level 3: AMRAP
5 Quad Sprawls Round 2 Round 7 Round 12 Round 17
5/5 Scorpion Pushups

5 Base Switches
5 Kick Thru Spinal Rocks

Sphinx
Sleeping Warrior
Cat
Cow
Kneeling Elbow Prone Elbow Prone Elbow Kneeling Saber Level III:
1. 5 Quad Sprawl Bird Dog
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand 2. 5/5 Scorpion Pushup Cat
Glove Walk Finger Roll Jelly Fish 3. 5/5 Base Switch
4. 5/5 Kick Thru Spinal Rock Sleeping Warrior
Flex


Roll
85
DAY 16
HIGH INTENSITY
Level 3: AMRAP
5 Quad Sprawls Round 2 Round 7 Round 12 Round 17
5/5 Scorpion Pushups

5 Base Switches
5 Kick Thru Spinal Rocks

Progress” Page.
Sphinx
Sleeping Warrior
Cat
Cow
Kneeling Elbow Prone Elbow Prone Elbow Kneeling Saber Level III:
1. 5 Quad Sprawl Bird Dog
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand 2. 5/5 Scorpion Pushup Cat
Glove Walk Finger Roll Jelly Fish 3. 5/5 Base Switch
4. 5/5 Kick Thru Spinal Rock Sleeping Warrior
Flex


Roll
86
DAY 17:
NO INTENSITY
Revive Flow
87
DAY 18
LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
88
DAY 19
MODERATE INTENSITY
Level 3: [90/30x5]2
Pushup Leg Thread
Rocca Vertical
Pullup
Quad Clap
Dolphin Vertical

Shin Lunge
Internal Warrior
External Warrior
Flex
Level III:
Hip Windshield Hip Hurdler Hip Shinbox Hip Shinbox 1. Pushup Leg Thread
Wiper Twist Extension 2. Rocca Vertical
3. Pullup
Squat Internal Ankle Exterior Flex Switch 4. Quad Clap
Roll
5. Dolphin Vertical
89
DAY 20
HIGH INTENSITY
Level 3: [90/30x5]2
Exercises
Pushup Leg Thread

5 Burpees
Rocca Vertical
5 Knee Presses
Pullup
5/5 Gecko Presses
Quad Clap Bridge Tucks

5 Shoulder
Dolphin Vertical

Progress” Page.
Shin Lunge
Internal Warrior
External Warrior
Flex
Level III:
Hip Windshield Hip Hurdler Hip Shinbox Hip Shinbox 1. Pushup Leg Thread
Wiper Twist Extension 2. Rocca Vertical
3. Pullup
Squat Internal Ankle Exterior Flex Switch 4. Quad Clap
Roll
5. Dolphin Vertical
90
DAY 21:
NO INTENSITY
Revive Flow
91
DAY 22
LOW INTENSITY
Flow Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
92
DAY 23
MODERATE INTENSITY
Level 3: AFAP
50/50 Cossack Warriors
50 Jump Tuck Squats
50/50 Pushup Side Planks
50 Pullups
Prone
Leg Thread
Prone Circle Level III:
1. 50/50 Cossack Warriors Position of Assurance
Drill Bit Screw Up Gear Up Hammer Wrist 2. 50 Jump Tuck Squats
Swinging Tripod
3. 50/50 Pushup Side Planks
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand 4. 50 Pullups Position of Assurance
Leg Thread
Flex


Roll
93
DAY 24
HIGH INTENSITY
Level 3: AFAP
50/50 Cossack Warriors
50 Jump Tuck Squats

50/50 Pushup Side Planks Heart Rate to “Record Your
Progress” Page.
50 Pullups
Prone
Leg Thread
Prone Circle Level III:
1. 50/50 Cossack Warriors Position of Assurance
Drill Bit Screw Up Gear Up Hammer Wrist 2. 50 Jump Tuck Squats
Swinging Tripod
3. 50/50 Pushup Side Planks
Kneeling Hand Kneeling Seal Kneeling Kneeling Hand 4. 50 Pullups Position of Assurance
Leg Thread
Flex


Roll
94
DAY 25
NO-LOW INTENSITY

Neck Neck Tilt
Shoulders Twist
Hips and Knees

Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
95
DAY 26
NO-LOW INTENSITY

Neck Neck Tilt
Shoulders Twist
Hips and Knees

Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
96
DAY 27
NO-LOW INTENSITY

Neck Neck Tilt
Shoulders Twist
Hips and Knees

Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
97
DAY 28
NO-LOW INTENSITY

Neck Neck Tilt
Shoulders Twist
Hips and Knees

Flow Flow Flow
Prone Reverse Seal

Sidebend Assurance

Hamstring Assurance
98
RECORD YOUR
PROGRESS

[20/10x8+60]6

[20/10x8+60]6 % %
difference

4/1x4

4/1x4 % %
difference

EMOTM

EMOTM % %
difference

AMRAP

AMRAP % %
difference

[90/30x5]2

[90/30x5]2 % %
difference

AFAP

AFAP % %
difference

% %
99

Primal Stress Training 4x7 Calendar

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Primal Stress Training 4x7 Calendar

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S C O T T S O N N O N

RECORD YOUR PROGRESS

After: 3rd Cycle Day 7 (Day 60)

After: 3rd Cycle Day 14 (Day 64)

After: 3rd Cycle Day 21 (Day 68)

After: 3rd Cycle Day 28 (Day 72)

After: 3rd Cycle Day 35 (Day 76)

After: 3rd Cycle Day 42 (Day 80) 12:31 164 12 % 7%

17+16+14+18+21+12= 98/6 = 8+4+5+7+9+7= 40/6 = 7

FLOW PHYSIQUE 4X7 CALENDAR

2 day 5 day 6 day 7 day 8

3 day 9 day 10 day 11 day 12

4 day 13 day 14 day 15 day 16

5 day 17 day 18 day 19 day 20

CYCLE revive flow Thrive Flow Flow Physique Flow Physique

6 day 21 day 22 day 23 day 24

day 25 day 26 day 27 day 28

DAY 1: (Day 29 in 2nd Cycle, Day 57 in 3rd Cycle)

Conclude with 60 continuous seconds of Survival Breathing Technique.

Total program will require 30 minutes.

DAY 2:: (Day 30 in 2nd Cycle, Day 58 in 3rd Cycle)

1/2 Butterfly Tripod Spinal Rock Cow Internal Twisted Position of

Seated Shinbox Arm Thread Spinal Roll Cat Kneeling Position of

TACFIT PROTOCOL I: [20/10X8+60]6

6 EXERCISES; EACH EXERCISE

DAY 3: (Day 31 in 2nd Cycle, Day 59 in 3rd Cycle)

Exercises Sets Scored Heart Rate Technique Effort Discomfort

Plank Pull Knee

Sit Thru Knee

Basic Spinal Rock

Score: Add the lowest of 8 sets Average Average Average Average

Ankle Shin Shin Squat Shin Squat Squat Flatfoot

DAY 4: (Day 32 in 2nd Cycle, Day 60 in 3rd Cycle)

Exercises Sets Scored Heart Rate Technique Effort Discomfort

Plank Pull Knee

Sit Thru Knee

Basic Spinal Rock

Score: Add the lowest of 8 sets Average Average Average Average

Ankle Shin Shin Squat Shin Squat Squat Flatfoot

DAY 5 (Day 33 in 2nd Cycle, Day 61 in 3rd Cycle)

Conclude with 60 continuous seconds of Survival Breathing Technique.

Total program will require 30 minutes.

DAY 6: (Day 34 in 2nd Cycle, Day 62 in 3rd Cycle)

1/2 Butterfly Tripod Spinal Rock Cow Internal Twisted Position of

Seated Shinbox Arm Thread Spinal Roll Cat Kneeling Position of

TACFIT PROTOCOL II: 4/1X4

4 EXERCISES; PERFORM EACH

DAY 7: (Day 35 in 2nd Cycle, Day 63 in 3rd Cycle)

Exercises Repetitions Scored Heart Rate Technique Effort Discomfort

Score: Average 4 Repetition Totals Average Average Average Average

Hip Windshield Hip Hurdler Hip Shinbox Hip Shinbox

Ankle Shin Shin Squat Shin Squat Squat Flatfoot

DAY 8: (Day 36 in 2nd Cycle, Day 64 in 3rd Cycle)

Exercises Repetitions Scored Heart Rate Technique Effort Discomfort

Score: Average 4 Repetition Totals Average Average Average Average

Hip Windshield Hip Hurdler Hip Shinbox Hip Shinbox

Ankle Shin Shin Squat Shin Squat Squat Flatfoot

DAY 9: (Day 37 in 2nd Cycle, Day 65 in 3rd Cycle)

Conclude with 60 continuous seconds of Survival Breathing Technique.

Total program will require 30 minutes.

DAY 10: (Day 38 in 2nd Cycle, Day 66 in 3rd Cycle)

1/2 Butterfly Tripod Spinal Rock Cow Internal Twisted Position of

Seated Shinbox Arm Thread Spinal Roll Cat Kneeling Position of

TACFIT PROTOCOL III: EMOTM