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 10-15:00 at warm-up pace Then :30 @ 100% Effort 1:00 @ Warm up pace x 15-20 Intervals Option 2: 60 Minute yoga, stretch, or recovery class Option 3: Light swim, run or row for 60 [...]

Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Body Work: 3 Sets 8 Dumbbell bench press (heavy) Rest 60 secs 10 Inverted Ring Rows Rest 2 mins Rest as needed 4 Sets 15 KB or DB bridge floor press (heavy) Rest 30 secs 15 Single arm dumbbell rows (slow and controlled) Rest [...]

Warm-up: 3 Rounds 30 Second run 12/12 Alternating Spiderman stretch  10/10 Spiderman push-ups Body Work: 10 Rounds 10/10 DB reverse lunges 10 Box jumps 1 min rest Rest as needed before workout Workout:  For Time 3 Rounds 25/25 True mountain climbers 12 Front squats (light) 30 Sec L hang from pull up bar or rope Recovery: Shoulders and Hamstrings

Warm-up: Row 500 Meters, then 2 sets of: 25 Banded overhead press 10 Inchworms Body Work: 1) Single Arm Kneeling DB strict press: 5 sets of 6 reps each arm (heavy), rest 1:30 between 2) 4 Sets 12 DB hammer curls (heavy) 10 Inverted rows Rest as needed between sets 3) 3 Sets 12 Skull crushers Into Max rep close grip [...]