Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Body Work: Bench Press: 4x20 Reps, rest 90 seconds between DB incline bench press: 4x15 Reps, rest 90 seconds between DB decline bench press: 4x10 Reps, rest 90 seconds between DB flys or peck dec fly: 4x20 Reps, superset Push ups x failure, rest [...]

Today is a Rest Day for the program! Here is your Mobility!

Today is an Active Rest day for the program! Today aim for 10,000 Steps or some active recovery that you enjoy. A day that keeps your max heart rate under 70% (walk, hike, yoga, swim, etc.) Recovery: Rest Day Recovery

Warm-up: 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up Body Work: 1) Bradford press (press in front of face, press behind the neck = 1 rep) x 4 sets to failure 2) Single arm lateral cable raise 4x20 Reps, rest 1:00 between 3) Single arm cable front raises 4x20 [...]

Warm up:  Easy jog 400 Meters 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Any other stretches needed Workout For Time: 40 Wall Ball (20) 20 Burpee 20 Pull Ups 30 Wall Ball 15 Burpee 15 Pull Ups 20 Wall Ball 10 Burpee 10 Pull Ups 10 Wall Ball [...]

Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Body Work: 1) Back squat 12-10-8-6,  then perform to drop sets 6/12 6/12 Drop set is 6 reps as heavy as possible immediately followed by 12 reps at a lighter weight. Usually about 60% of the 6 rep 2) Front [...]

Warm-Up: 3 minutes jump rope practice work on Double-unders then 2 x 10/10 Single arm Kettlebell Deadlift 12 walking lunge steps 6 push-ups Body Work: 1) Barbell Bench Press: 3x10 (increase weight each set if possible) 2-3 Min rest between sets 2) Decline barbell bench press 3x10(increase weight each set if possible) 2-3 Min rest between sets 3) Push [...]