Strength: 1) Back squat: 20-15-10-5, Rest as needed 2) Machine leg presses: 4 x 20 Reps, rest as needed 3) Barbell front squat 3 x 10 Reps, rest as needed 4) Seated leg extensions: 4 x 20 Reps, rest as needed 5) Laying med ball hamstring curls: 4 x 20 Reps, rest as needed Core [...]

Strength: 1) Cable reverse grip tricep pull downs: 3 x 15 Reps 2) Barbell curls: 3 x 15 Reps, rest as needed 3) Barbell skull crushers: 3 x 15 Reps, rest as needed 4) Cable rope curls: 3 x 15 Reps, rest as needed 5) Dumbbell tricep kickbacks: 3 x 20 Reps, rest as needed [...]

Strength: 1) Back extensions: 3 x 12 Reps, rest as needed 2) Wide grip pull ups: 3 x 15-20 Reps, rest as needed 3) Deadlift: 3 x 12 Reps, rest as needed 4) Cable seated row: 3 x 15-20 Reps, rest as needed Core Work: 3 Sets 30 Side crunches per side No rest between [...]

Workout: For Time 20-18-16-14-12-10-8-6-4-2 Box Jump 2-4-6-8-10-12-14-16-18-20 Burpee (Complete 20 Box jumps followed by 20 Burpees, then 18 Box jumps 4 Burpees, continue this pattern down to 2 Box jumps and 20 Burpees)

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! Pick one of the following: Option 1: 30 Minute light jog, every 5 Min do 10 Air squats Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 1:00 Hollow hold

Workout: 10-9-8-7-6-5-4-3-2-1 Deadlift (100-150% of body weight) Bench press (60-90% of body weight) Back squat (90-120%of body weight) (Complete 10 reps of each movement, then 9, then 8. Down to 1) After each round do a 30 Second plank