Body Work: 1) Cable reverse grip tricep pull down: 3 x 15 Reps Superset with Barbell curls 3 x 15 Reps, rest as needed 2) Barbell skull crushers: 3 x 15 Reps, rest as needed Superset with Cable rope curls: 3 x 15 Reps, rest as needed 4) DB tricep kickbacks: 3 x 20 Reps, [...]

Body Work: 1) Back extensions: 3 x 12 Reps,  rest as needed 2) Wide grip pull ups: 3 x 15-20 Reps, rest as needed 3) Deadlift: 3 x 8 Reps, rest as needed 4) Cable seated row: 3 x 15-20 Reps,  rest as needed Core Work: 3 Sets 30 Side crunches per side No rest between 3 [...]

Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this.. https://vimeo.com/193756013

Today is an active rest day for the program! Pick one of the following: Option 1: 30 Minute light jog, every 5 Min do 15 Air squats Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 30 Second hollow hold and 10 Push-ups

Endurance: 10 Sets 200 Meter sprint 1 Min rest Beat last weeks times! Core: 1:00 Max rep bicycles 1:00 Side plank left 1:00 Side plank right 1:00 Plank 1:00 Rest x 4

Workout: For Time 30-20-10 Reps of: Back racked barbell lunges at 65 lbs. Box jumps  

Body Work: 1) Barbell Overhead Press: 3 x 12 Reps, rest as needed 2) Barbell shrug: 4 x 20 Reps, rest as needed 3) DB lateral raise: 3 x 15 Reps, rest as needed 4) Barbell behind the neck press: 3 x 15 Reps, rest as needed 5) DB lying rear lateral raises: 3 x 20 [...]