LOWER BODY STRENGTH A] FRONT SQUAT 3X10, 1X MAX REPS B1] BULGARIAN SPLIT SQUAT 3X8 EACH LEG B2] SQUAT JUMP 3X10 WITH A PARTNER C1] WEIGHTED WALL-SITS 3X:30 SEC C2] NORDIC HAMSTRING CURL 3X10 (OR BAND LEG CURL) FINISHER AMARAP X10 MINS (WITH BARBELL OR...
WOD (METABOLIC CONDITIONING) AS MANY ROUNDS AS POSSIBLE IN 30 MINS OF: CONGA STYLE 10 BOX JUMPS 10 DUMBBELL THRUSTERS 10 BURPEES 10 KB SQUATS 10 GROUND TO OVERHEAD 10...
POSTERIOR CHAIN/ BACK THIS WORKOUT IS BASED ON A HYPERTROPHY (MUSCLE GROWTH/BUILDING) PHASE STRENGTH A] DEADLIFTS 10X10 (USE 55-60% OF YOUR MAX WEIGHT) B1] INCLINE DUMBBELL ROWS 3X10 B2]KETTLEBELL/DUMBBELL SHRUGS 3X10 B3] HEAVY BAND GOOD MORNINGS 3X10 FINISHER...
UPPER BODY THIS WORKOUT IS BASED ON A HYPERTROPHY (MUSCLE GROWTH/BUILDING) PHASE STRENGTH A] BENCH PRESS 10X10 (USE 55-60% OF YOUR MAX WEIGHT) B1] DUMBBELL OVERHEAD PRESS 3X10 B2] 2 WAY RAISE 3X10 (10 FRONT / 10 LATERAL) B3] PLANK TRANSITIONS 3X10 FINISHER C]...
