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Warm-up: 3 Rounds 30 Second run 12/12 Alternating Spiderman stretch  10/10 Spiderman push-ups Body Work: 10 Rounds 10/10 DB reverse lunges 10 Box jumps ...
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Warm-up: Row 500 Meters, then 2 sets of: 25 Banded overhead press 10 Inchworms Body Work: 1) Single Arm Kneeling DB strict ...
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Warm-Up 3 Sets 10 Touch downs 10 Step bear crawl forward and back 10 step ape crawl forward and back 10 step crab forward and ...
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Warm-up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Two Sets of: Star Lunges x 10 ...
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Today is a Rest Day for the program! Follow This Video To Recover! ...
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Today is an Active Rest day for the program! Pick one of the following: Option 1: Cardio Piece of Choice ...
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Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Body Work: 5 sets Dumbbell Bench press x ...
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Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Strength 5 sets 3 Deadlifts with 3 second ...
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Warm-up: Easy jog 400 Meters Then 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks ...
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