Warm-up: Easy jog 400 Meters Then 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Any other stretches needed Strength: 4 Sets 1) Back Squat: 12 reps as heavy as possible 2-3 min rest between sets Rest as needed before step ups 2) Barbell on back box step ups: 10 Reps [...]

Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs WORKOUT: FOR TIME 100 Burpee pull-ups Recovery: Shoulders and Spine

Warm-up: 5:00 of related tissue work, then 2 Sets of 5/5 PVC figure 8's 20 PVC overhead squats Body Work: In 12-15 mins build to 1 rep max power clean. (keep good form) 3 sets  6-8 DB box step ups 10 Glute hamstring raises 3 sets 10 Deadlifts Rest as needed between sets WORKOUT: For Time 30 [...]

Warm-up: 2 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch WORKOUT: For Time 100 Kettlebell swings Every Rest 800 meter run Recovery: Low Back and Hamstrings

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

Today is an Active Rest day for the program! Pick one of the following: Option 1: Cardio Piece of Choice 5-10:00 Warm-up Pace (50%) 15 Minutes at 60% Pace 15 Minutes at 70% Pace 5 Minutes at 80% Pace 3 Minutes at 85-90% Pace 1 Minute at 100% Pace 5 Minutes at 50% Pace Option [...]

Body Work: 5 Sets 40 Weighted sit ups Rest 30 secs Max time L sit Rest 2 mins Rest as needed 4 Sets 10/10 Incline single arm DB bench press (heavy) Rest 30 secs 15 DB bent over rows (slow and controlled) Rest 2 mins Rest as needed 4 Sets Dips ( until failure add [...]