Day 1
Week 1 | Day 1Day 2
Week 1 | Day 2Day 3
Week 2 | Day 3Day 4
Week 2 | Day 4Day 5
Week 3 | Day 5Day 6
Week 3 | Day 6Day 7
Week 4 | Day 7Day 8
Week 4 | Day 8Day 9
Week 5 | Day 9Day 10
Week 5 | Day 10Day 11
Week 6 | Day 11Day 12
Week 6 | Day 12Day 13
Week 7 | Day 13Day 14
Week 7 | Day 14Day 15
Week 8 | Day 15Day 16
Week 8 | Day 16Referencing the video at the top of the page perform the following warm up
8 Rounds
30 seconds run
30 seconds step Up (EZ height)
6 Sets
4 Weighted Squat with 30 Second Pause In Bottom
Set 1/4: Normal Stance
Set 2/5: Wide Stance
Set 3/6: Narrow Stance
Notes:
Try to add weight to sets 4, 5 and 6. Weight could come in the form of DB, KB, Medicine ball, etc.
3 Sets
8 Ring Row
Rest 0:30
8 DB Bench Press
Rest 0:30
0:45 Hollow Rocks
Rest 1:30
Notes:
• If you want to increase the weight of the bench press, do so during the 1:30 of rest!
5:00 Walk
Trap Smash, 2 min per side
Notes:
• Be sure to move the arm around as much as you can during the massage!
Notes:
• Try and use a normal bench for these! We just didn’t have one with us ????