Body Work: 1) Back squat: 5 x 10 Reps, rest as needed 2) Single leg machine leg presses: 4 x 20 Reps, superset with DB walking lunges: 4 x 20 Reps, rest as needed 4) Narrow pulsing half squat: 4 x 20 Reps, rest 1 min -Stand with your feet as close together as possible -Squat [...]

Body Work: 1) Barbell Skull crushers (tricep ext.): 4 x 20 Reps, rest 1 min 2) Barbell curls: 4 x 20 Reps, rest 1 min 3) Tricep cable push downs: 4 x 20 Reps, rest 1 min 4) Barbell spider curls: 4 x 10 Reps, rest 1 min 5) Single DB overhead tricep extension: 4 [...]

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: 30-45 Minute light jog Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 1:00 Hollow hold

Body Work: 1) Barbell Hip Thrusts: 3 x 10 Reps,  rest 1 min 2) Pull-ups: 5 Sets to failure, rest 2 mins 3) Straight leg Deadlift: 5 x 10 Reps, rest 2-3 mins 4) Single arm DB row: 3 x 12 Rest, rest 2-3 mins 5) Good Mornings: 3 x 10 Reps, rest 2 mins [...]

Workout: For Time 1,000 Meter row to start every round 30-20-10 Bench dips 10-20-30 Back squats

Workout: For Max Reps 2 Minutes pull-ups 2 Minutes of Turkish get-ups Rest 2 Minutes 2 Minutes of chin-ups 2 Mins of kettlebell swings Rest 2 Minutes 2 Minutes of pull-ups 2 Minutes of Turkish get-ups 2 Minutes of chin-ups 2 Minutes of kettlebell swings