Body Work: 1) Back squat: 4 x 15 Reps, rest as needed 2) Single leg machine leg presses: 4 x 20 Reps, superset with lunges 3) DB walking lunges: 3 x 30 Reps,  rest as needed 4) Narrow pulsing half squat: 4 x 20 Reps, rest 1 min Stand with your feet as close together [...]

Body Work: 1) DB Skull crushers (tricep ext.): 4 x 20 Reps, rest 1 min 2) Incline DB curls: 4 x 20 Reps, rest 1 min 3) Tricep cable push downs: 4 x 20 Reps, rest 1 min 4) Renegade Rows: 4 x 10 Reps each arm, rest 1 min 5) Seated french press (BB [...]

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

Today is an Active Rest day for the program! Pick one of the following: Option 1: Cardio Piece of Choice 5-10:00 Warm-up Pace (50%) 15 Minutes at 60% Pace 15 Minutes at 70% Pace 5 Minutes at 80% Pace 3 Minutes at 85-90% Pace 1 Minute at 100% Pace 5 Minutes at 50% Pace Option [...]

Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Workout: For Time "THE CALORIE BURNER" 100 Double unders or 200 Single undersecretary 80 Kettlebell swings (moderate weight) 60 Sit-ups 40 Toes to bar 20 Dumbbell or kettlebell thrusters  40 Toes to bar 60 Sit-ups 80 KB swings 100 Double unders or 200 [...]

Warm-up: 25 Cal Bike, Ski, or Row Then 3 Sets of 10/10 Flutter kicks 10 Over and Under arm swings Strength: 3 Sets of 1) 10 Deadlifts (Heavy), but good form  2) 12 Inverted rows Rest 90 Secs between sets 3 Sets of 1) 15 Good mornings (4 sec eccentric motion) 2) 60 Sec plank (add weight on back if [...]

Warm-up: Thoracic warm-up 10 Toe touch to reach 10/10 Single leg raises x 2 Body Work: Push Press: 4 Sets of 10 Reps. Complete a set every min on the min.  4 Sets 12-15 Reps Single arm DB rows. 2 sec pause on the top, 3 seconds on the eccentric movement. Rest 60 seconds 12-15 DB Front raises [...]