Days 1-7: Tabata
Days 8-14: 10-15 x 3
Days 15-21: 6-8 x 4
Days 22-end: AMRAP - 5 minutes
Days 1-7: 30s Each x 3 (reverse order each time)
Days 8-14: 6 (eccentric focus) x 3 (reverse order each time)
Days 15-21: 6-8 x 4 (reverse order)
Days 22-end: 45s/15s
Day 1 - Push
activate
bench press
curtsy lunge
dips
landmine single arm shoulder press
reverse lunge
push up
squats
rope press down
plank up down
hill sprint
incline press
overhead triceps extension
hip thrust
mountain climbers
hollow rock
Day 2 - Pull
activate
row/inverted row
ham curls on gliders
biceps curl
face pull
straight leg deadlift
hammer curl
lat pull down/pull up
glute leg lift (toes out) on ball
preacher curl
close grip pull down/pull up
Romanian deadlift
reverse grip curl
hanging leg raise
banded bird dog
tuck jump
Day 3 - Lateral
activate
lateral raise
side lunge with knee lift
side plank dip
side to side push up
banded lateral monster walk
X-up
reverse fly
plie squat
mermaid crunch
triceps kick out
X-jump
lateral bird dog
lateral jump
full moon
single arm triceps push up
