Warm-up: 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Body Work: 1)Strict Press: 5x10 reps, increase weight each set if possible, rest as needed 2)Kneeling single arm DB press: 3x8-10 reps, Superset with  3)DB single arm snatch: 3x8-10 reps, [...]

Warm-up 3 Sets 50 Meter Butt kicks 3 Wall Walks 50 meter High knees 1:00 Jog Body Work: 1) Deadlift: 3x15 (same weight every set), rest 2-3 Mins between sets 2) Bent Over Barbell Row: 3x10-12 reps, rest 2-3 Mins between sets 3) Pull-ups (regular, machine, or banded): 3x8-10 reps, rest 2-3 Mins between sets 4) Preacher curl: [...]

HAPPY 4TH OF JULY! Today is a Rest Day for the program! Follow This Video To Recover!

Today is an Active Rest day for the program! Run: 400m repeats, recovery jog 200m, perform until pace or form deteriorates Recovery: Low Back and Hamstrings

Warm-up: 3 Sets 10 Air squats 10 Walking lunges (light) 10 PVC pass throughs 10 Touch downs 250 Meter row Body Work: 1) Box Squat: 20-15-10-6 (Increasing in weight), 2-3 Min rest between sets 2) Bulgarian Split Squat: 3x10-12  Tempo 4 seconds down, 2-3 Min rest between sets 3) Single leg KB RDL: 3x10-12 Reps each leg, 2-3 Min rest between [...]

Warm-Up: 3 Sets 15 PVC Good mornings  40m crab walk 5 box jumps 40m bear crawl 5 pull-ups Body Work: 1) Bench Press: 3x15 Reps (increase weight each set if possible) 2-3 Min rest between sets 2) Band Tricep Extensions 3x25 Reps, weighted if possible rest as needed 3) Push ups: 3x max reps, 2-3 [...]

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: Every Minute on the Minute for 30 Minutes Min 1: 10 Burpees Min 2: 20 Air squats Min 3: 10 Pull-ups  Min 4: 20 Air [...]