Body Work: Full Body GHD back extensions: 3 x 12-15 Heavy Ball/bag carry (hug): 3 x 200 ft Rest as needed Sled hand over hand pull: 3 x 100 Ft. Sled push: 3 x 100 Ft. Rest as needed Push-ups on Kettlebells: 3 x 12-15 Kettlebell Swing: 3 x 12-15 (use heavy KBs for this) [...]

Body Work: Shoulders/Arms Dumbbell Z press: 4 x 5-8 Rest as needed Dumbbell bicep curl: 3 x 8-10 Palm up Dumbbell front raises: 3 x 8-10 Dumbbell shrugs: 3 x 10-15 Rest as needed Dumbbell bent over reverse flys: 3 x 8-10 Dumbbell tricep kickbacks: 3 x 8-10 Rest as needeed Seated shrugs: 3 x [...]

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

Conditioning: 5 Sets 400 Meter run 15 Toes to bar or romain chair leg raises 400 Meter run Rest 3:00 between each  

Body Work: Legs 1) Back Squat: 4x5-8 Rest as needed 2) Leg extensions: 3 x 8-10 3) Dumbbell reverse lunges: 3 x 8-10 each leg Rest as needed 4) Romanian deadlift: 3 x 8-10 5) Dumbbell forward lunges: 3 x 8-10 each leg Finisher: 1 Set at 80% 8:00 Bike 8:00 Row 8:00 Jog or row

Body Work: Glute Bridge Dumbbell press: 4×10-12 Rest 60 seconds Bent over Barbell rows: 4x 10-12 Rest as needed Weighted Push-Ups: 3×8-10 Rest 60 seconds Weighted Pull-Ups: 3×8-10 Rest as needed Finisher: 10-9-8-7-6-5-4-3-2-1 Hand release push-ups *On last rep do a ring plank or floor plank hold for 30 seconds each set  

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