STRENGTH 1) Single arm KB upside down strict press 5 Sets of 5 Reps ( slow and controlled) 2) 4 Sets 20 DB curls (light) 6-8 Chin ups Rest as needed between sets 3) 3 Sets 10 Skull crushers Into max rep close grip push-ups Workout: For Time 21 Push-ups 21 Strict pull-ups 15 Push-ups 15 [...]

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

Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Workout: For Time: 20min Amrap 2000m ski or row 60 Burpee to Bar (6in) Max T2B or sit-ups with time remaining  Optional workout: For Time: 30 Thrusters (65) 30 Cal. Row 20 Thrusters (75) 20 Cal. Row 10 Thrusters (95) 10 Cal. [...]

Warm-up: 800 Meter row Body Work: Deadlift  15-12-10-8 rest 2 mins between sets Wide Grip Lat Pulldown 5x6 (hold at bottom for 5 seconds) rest 90 seconds between sets D grip Low Cable Row  5x8 rest 90 seconds between sets Incline Bench supported dual db row 5x10 rest 90 seconds between sets  Optional Workout: 5 [...]

Warm-up: 2-3 sets 10 inch worms 10 plank to bird dog 5 burpees 20 pipe pass throughs 10 prone scorpions Workout: For Time: 4 rounds 100 ft db walking lunges 25 db push presses - 35lb dbs Body Work: 1) Seated barbell press 4x6-8 rest 90 seconds between sets 2) lateral db raise 4x20 rest 90 [...]

FULL REST DAY