STRENGTH 1) Tricep extensions: 3 Sets of 15 reps 20 Sit ups between every set 3 Sets 2) 30 Banded tricep pull downs into Single arm overhead carry 100 ft each arm 30 Sec rest between arms 2 Min rest between sets 4 sets 3) 10 Bent over dual DB rows ( 1 second hold against [...]

Strength: 5 Sets 1) 3 Deadlifts with 3 second negative. (lower the bar slowly to the ground) Build in weight over 5 sets Rest as needed between sets 3 Sets Superset 1) 10 DB single arm DB high pulls, 10 per arm Rest 1 min 2) 10 single arm DB bench press (2 sec lock [...]

Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this...

Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Running Swimming

Strength 1) Back Squat 4 sets of 8 reps as heavy as possible 2-3 min rest between sets Rest as needed before step ups 2) Barbell back racked Step Ups. 10 reps per leg not alternating (Step up height = leg should be at a 90 degree angle. Step up) Rest as needed 3-4 sets [...]