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 [...]

Body Work: 1) Reverse Hyperextensions: 3 x 15-20 Reps Rest, rest 1 min 2) Pull-ups: 5 Sets to failure, rest 2 mins 3) Dual Kettlebell or Dumbbell Single Leg RDLs: 4 Sets of Reps each leg, rest 2-3 mins 4) Single arm DB row: 3 x 12 Reps each arm, rest 2-3 mins 5) Good [...]

Warm-up 3 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touch downs 250 Meter row Workout: For Time 3 Sets 300 Meter run 12 Power Cleans 300 Meter run 9 Power Cleans 300 Meter run 6 Power Cleans 300 Meter run Rest 3 Mins Repeat for 3 Sets  Mobility: Shoulders and Spine

Today is a Rest Day for the program! Follow This Video To Recover! https://vimeo.com/193756013

Today is an active rest day for the program! Pick one of the following: Option 1: 30-45 Minute light jog Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 1:00 Hollow hold

Body Work: 1) Front squat: 5 x 10 Reps, rest as needed 2) Hamstring curls: 4 x 20 Reps, superset with lunges 3) Squat jumps: 4 x 20 Reps,  rest as needed 4) Standing calf raises: 4 x 20 Reps, rest as needed 5) Leg extensions: 3 x 15 Reps Core Work: 5 Sets 100 [...]

Workout: 100 Cal row Every 2 mins 10 Pull-ups 15 Push-ups 20 Air Squats Goal is to reach 100 cals on rower, every 2 mins you must stop rowing and do 10 pullups 15 push ups and 20 air squats that should not take more than a minute. Reduce the workload if it does.