Strength: 3 Sets 12 Alternating standing Zottman dumbbell curls Rest 30 secs 12 Prone barbell tricep ext. (skull crushers) Rest 30 secs Walk 100 yards with a 25lb plate in a curl position (90 degree angle) Every rest 10 plate burpees. (Complete a burpee with a plate clean and press) Workout: For Time 1 Min [...]

Workout: “The Calorie Burner” 800 Meter run 100 Jump squats 75 Sit-ups 50 Push-ups 55 Sit-ups 100 Jump ropes or double unders 800 Meter run

Strength 3 Sets Handstand holds against wall 10-30 seconds Rest 30 seconds 20 Hollow rockers Rest 30 seconds 1 Min wall sit 3 sets 10 Seated Dumbbell lateral raise (do front raise from video) Rest 30 secs 10 Standing dumbbell front raises Rest 30 secs 15 Bent over rear dumbbell flys Rest 2 mins Workout: [...]

Strength: 3 Sets 20 Back squats 75lbs Rest 60 secs 10 Pull-ups Rest 2 mins Rest as needed 4 Sets 10 Glute Bridge with barbell Rest 30 secs 10 Side plank rotations with light dumbbell (slow and controlled) 10 per side Rest 2 mins Rest as needed 4 Sets 1 min max jump rope or [...]

Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this... https://player.vimeo.com/video/193756013

STRENGTH 1)Single Arm Kneeling landmine  press 5 sets of 10 reps ( slow and controlled) 2) 4 sets 20 DB curls light 5 Chin ups (if you can do more than 5 added a weight that won't allow you to.) Rest as needed between sets 3) 3 sets 10 skull crushers Into Max rep close [...]

“Calorie Burner” 100 Burpee dumbbell thrusters for time (light to moderate weight)