Warm-up: 400 Meter run or row 10/10 Side lunges 20PVC overhead squats x 2 Body Work: 1) Bradford press (press in front of face, press behind the neck = 1 rep, light to moderate weight) x 4 Sets to failure, rest as needed between. 2) lateral DB raises 4x20 Reps, rest :45 between 3) DB front raises [...]

Warm-up 2-3 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High knees forward, 10yrd backward Workout: For Reps 4 min As many reps as possible 400 m run Max rep hang clean (moderate weight) with time remaining Rest 2 mins Repeat for 4 sets Weight gets lighter every round Recovery: Shoulders [...]

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

Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing Min 2- 1 Min plank Min 3- Bike Min 4- Sit ups Min 5- Single-Unders

Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets Strength: 1) Back squat 12-10-8-6  then perform to drop sets 6/12 6/12 Drop set is 6 reps as heavy as possible immediately followed by 12 reps at a lighter weight. Usually about 60% of the 6 rep 2) [...]

Warm-up: 3 Sets Run or Row 400 Meters 15 PVC Good mornings 20 PVC Pass Throughs 10/10 Up and Over the Fence Body Work: Push ups 3x 12-15 Reps, rest 1:00 between sets Incline bench press. 3x15 reps tempo 4 seconds in the way down 2 seconds old one inch off chest, rest 1:00 between sets  DB floor press. [...]

Warm-up 3 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding Body Work 1) Strict Press: 4 Sets of 12 Reps, rest 1:00 between 2) Dumbell Z-press: 3x 10-12, rest 2-3 Mins between sets 3) 20 Turkish get-ups (10 per arm, Pick a challenging weight that doesn't allow for 10 without rest), [...]