Body Work: Back  Straight Leg Deadlifts: 6 x 10 Reps, rest 1:30 between Pull ups: 5 sets of max rep, rest as needed Lat pull downs: 4 x 20 Reps, rest 1:30 Bent over rear delt flys: 4 x 12 Reps, rest 1:30 Low seated cable rows: 20-15-10-drop set 20, rest as needed Core Work: [...]

Body Work: Shoulders DB shoulder press: 4 x 4 Reps, rest 1:30 between Barbell behind the neck press: 4 x 6 Reps, rest 1:30 between Push press: 4 x 8 Reps, rest 1:30 between Bradford press: 4 x 12 Reps, rest 1:30 between DB lateral raises: 4 sets 20-15-12-10 drop set 10, rest 1:00 between [...]

Warm-up: 2 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under Body Work: Legs 1) Leg extensions: 4 x 20 Reps, rest 1:00 between 2) Back or front squat: 4 x 20 Reps, rest 1:30 between 3) Walking DB lunges: 4 x 10 each leg, rest 1:30 between 4) Hack squat: [...]

Warm-up: 2 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under Body Work: Legs 1) Leg extensions: 4 x 20 Reps, rest 1:00 between 2) Back or front squat: 4 x 20 Reps, rest 1:30 between 3) Walking DB lunges: 4 x 10 each leg, rest 1:30 between 4) Hack squat: [...]

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: 5:00 Warm up jog Then :30 Sprint of cardio of choice :30 Warm up pace x 15-20 Intervals Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 30 [...]

Warm-up 3 Sets 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Workout: 15:00 As Many Rounds As Possible 10 Back squats (heavy but unbroken) 10 Pull-ups Mobility: Hips and Hamstrings