Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Running Swimming

Strength 1) Back Squat 4 sets of 8 reps as heavy as possible 2-3 min rest between sets Rest as needed before step ups 2) Barbell back racked Step Ups. 10 reps per leg not alternating (Step up height = leg should be at a 90 degree angle. Step up) Rest as needed 3-4 sets [...]

STRENGTH 1) Build to 20 Rep max sumo deadlift. (keep good form) 3 sets 2) 6-8 single leg step ups 10 Glute hamstring raises 3 sets 3) 10 Straight leg Deadlifts Rest as needed between sets WORKOUT 30 Barbell back racked, Bulgarian split squats 15 per leg 55lbs+ Rest 2 mins 20 Barbell back racked, [...]

STRENGTH 5 Rounds 1:00 Time Cap 10 Box jumps Max L-sit with time remaining in minute Rest 1 min between rounds 4 Sets 10 Push press 55lbs Rest 30 secs 12 Bent over barbell rows (slow and controlled) Rest 2 mins bewteen sets Rest as needed, then... 4 Sets Dips ( until failure add weight [...]

STRENGTH 5 Sets 10 Reps TEMPO Front Racked KB squats 33 X 1 (3 Seconds down, 3 second pause at bottom) Rest 90 seconds between sets WORKOUT: FOR TIME 3 Rounds 30 Back squats light and fast 30 Sit ups WORKOUT: Not for time 100 Seated Russian Twists with kettlebell (Feet off the ground)

Strength: 3 Sets 20 Alternating standing dumbbell curls Rest 30 secs 20 Prone barbell tricep ext. (skull crushers) Rest 30 secs 3 Sets 10 Single arm overhead DB overhead lunges(10 per side) Rest 30 secs 10 Single arm single leg DB deadlifts (10 per side) Rest 30 secs 3 Sets 10 Seated dumbbell hammer curls [...]

Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this...