STRENGTH 5 Sets 10 Reps TEMPO Front Racked KB squats 33 X 1 (3 Seconds down, 3 second pause at bottom) Rest 90 seconds between sets WORKOUT: FOR TIME 3 rounds 30 Back squats light and fast 30 Sit ups WORKOUT: Not for time 100 Seated Russian Twists with kettlebell (Feet off the ground)

Strength: 3 Sets 20 Alternating standing dumbbell curls Rest 30 secs 20 Prone barbell tricep ext. (skull crushers) Rest 30 secs 3 Sets 10 Single arm overhead DB overhead lunges(10 per side) Rest 30 secs 10 Single arm single leg DB deadlifts (10 per side) Rest 30 secs 3 Sets 10 Seated dumbbell hammer curls [...]

Workout: “The Calorie Burner” 2K row 100 Sit-ups 2K row

Strength: 3 Sets Find 5 Rep max push press Then Every 3 Mins for 15 Mins 5 Push presses at 80-90% of your 5 RM 3 Sets 10 Dumbbell lateral raise Do the lateral raise from the video Rest 30 secs 10 Dumbbell lateral raise Do the front raise from the video Rest 30 secs 15 Bent [...]

Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this.. https://vimeo.com/193756013

Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Running Swimming

Strength: 5 Sets 5 Wall walks Rest 30 secs 10 Dumbbell curl and presses Rest as needed 4 Sets 10 Glute Bridge dumbbell floor press Rest 30 secs 10 Side plank rotations with light dumbbell (slow and controlled) 10 per side Rest 2 mins Rest as needed 4 Sets 1 min max jump rope or [...]