“Calorie Burner” For time: 30 Thrusters 65lbs 20 Box jumps 10 Burpees Rest 1 Min 30 Box jumps 20 Burpees 10 Thrusters Rest 1 Min 30 Burpees 20 Thrusters 10 Box jumps

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

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

STRENGTH 1)Two sets of: 30 Second Side Plank (left) 60 Second plank 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 6 Kettlebell Windmills (each side) 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed 2)Back squat Every 3 minutes, for 18 minutes (6 [...]

STRENGTH 1)Tricep extensions, 3 sets of 15 reps 20 Sit ups between every set 3 sets 2) 30 banded tricep pull downs into Single arm overhead carry 100 ft each arm 30 sec rest between arms 2 min rest between sets 4 sets 3) 10 Bent over dual DB rows ( 1 second hold against chest [...]

Strength: 5 Sets 1) 3 Deadlifts with 3 second negative. (lower the bar slowly to the ground) Build in weight over 5 sets Rest as needed between sets 3 sets Super set 1) 10 Single arm DB high pulls,  10 per arm Rest 1 min 2) 10 Single arm DB bench press (2 sec lock [...]

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 [...]