Today is an Active Rest day for the program! Pick one of the following: Option 1: Cardio Piece of Choice 5:00 Warm up Then 1:00 @ 100% Effort 2:00 @ Warm up pace x 10-15 Intervals Option 2: 60 Minute yoga, stretch, or recovery class Option 3: Light swim, run or row for 60 Min, [...]

Warm-up: 250 Meter Row or run 10 PVC Pass Throughs 10/10 PVC Figure 8's x 3 Sets Body Work: Back Straight Leg Deadlifts: 10 x 5 Sets, Rest 90 Seconds between Strict Pull-ups: 5 sets of max reps, Rest 2:00 between Narrow Grip Lat pull downs: 4 x 20 Reps, Rest 90 Seconds between Sumo deadlifts: [...]

Body Work: Shoulders 4 Sets 20 Seated lateral raises, right into 15 Strict press Rest 90 Seconds 4  Sets 15 Barbell front raises, right into 20 Barbell upright rows Rest 90 Seconds 4 Sets Single Arm Dumbbell Snatch x 12/12-10/10-8/8 Reps Rest 1:00 Core Work: 10 Sets 30 Second hollow body hold  Rest 30 secs [...]

Body Work: Legs 1) Leg extensions: 50-40-30-20-10 Reps each set, rest 1:00-1:30 between sets 2) Back squat: 20-15-12-9-6 Reps each set, rest 1:30-2:00 between sets 3) Walking DB lunges: 50-40-30-20-10 Reps each leg each set, rest 1:30-2:00 between sets 4) Front squat: 3 x 10 Reps, 2 second pause at the bottom, no pause at top [...]

Warm-Up: 3  Sets 5 Push-ups 5 Wall balls, light 5 Ring dips :60 Single under or Double under practice Workout: For Time Run or Row 400 Meters 20 Light Deadlifts x 4 Rounds Body Work: 4 Sets, rest as needed after the last exercise Single Leg Tuck and Twist x 20/20 Supinated Barbell Body Rows x [...]

Warm-up: 10 Forward and backward Ape 10 Forward and backward Bear  10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run Workout: For Time 1,000 Meter Row 100 Empty bar Thrusters Body Work: 4 Sets, rest as needed after the last exercise Single Arm Overhead DB walk [...]

Today is a Rest Day for the program! Follow This Video To Recover!