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

Body Work: Full Body Jefferson curl: 3 x 8-10 Strict toe to bar: 3 x 8-10 Rest as needed Barbell Overhead Squat: 3 x 8-10 Plate bus drivers: 3 x 8-10 Rest as needed Single Arm Kettlebell swing: 3 x 8-10 each arm Kettlebell windmills: 3 x 8-10 each side Kettlebell front rack squat: 3 [...]

Body Work: Shoulders/Arms Lateral raises, alternating: 3 x 8-10 each arm Single arm cable tricep press down: 3 x 8-10 each arm Rest as needed Snatch grip shrug: 3 x 8-10 each arm Barbell curl: 3 x 8-10 Rest as needed DB rear delt flys: 3 x 8-10 DB alternating upright rows: 3 x 8-10 [...]

Strength: 1) Deadlift: 3 x 5 Rest as needed  2) Bent over barbell row: 3 x 8-10 Rest 60 Seconds 3) Plank position DB alternating row: 3 x 8-10 each arm Rest as needed 4) Wide grip pull-ups: 3 x burnout Rest as 30 seconds 5) Neutral grip pull-ups: 3 x burnout Rest as needed Workout:  30 [...]

Strength: 1) Feet together hack squat: 3 x 8-10 Rest as needed 2) Barbell Romanian Deadlift 3 x 6-8 Rest as needed 3) Barbell Walking lunges: 3 x 8-10 each leg Rest as needed 4) Barbell Reverse walking lunges: 3 x 8-10 each leg Rest as needed Finisher: 50 Sit-ups 10 Box Jumps 40 Sit-ups 20 [...]

Strength: 1) Alternating Dumbbell Bench Press: 3 x 8-10 Rest 30 Seconds 2) TRX feet elevated push-ups: 3 x 8-10 Rest as needed 3) Seated Machine bench press: 3 x 8-10 Rest 30 Seconds 4) Seated machine dips: x 3 x 8-10 Rest as needed 5) Machine Fly: 3 x 8-10 Rest 30 Seconds 6) TRX [...]

Today is a rest day for the program! WODstar Recovery Yoga is made for days like this..