Days 1-7: Moderate Weight, 10-15 reps, Tabata (20/10 x 4) (HIIT)
Days 8-14: Moderate Weight, 10-12 reps x 3, eccentric focus, 45s x 2-3 for HIIT
Days 15-21: Heavy Weight, 5-7 reps x 4 (no HIIT)
Days 22-end: Light Weight, 15-20 reps, 5-minute AMRAP
Days 1-7: Moderate Weight, 10-15 reps, 30s each x 3 (HIIT)
Days 8-14: Moderate Weight, 10 reps complex (all moves together) x 3
Days 15-21: Heavy Weight, 5-7 reps x 4 with rest-pause (no HIIT)
Days 22-end: Light Weight, 21s (7 upper range, 7 lower range, 7 full range) x 3, 45s x 2-3 for HIIT
Day 1: Legs
KOTG Warm Up
Goblet Squat
Deadlift
Hip Thrust
Calf Raises
Leg Sled Push
Slider Ham Curl
Banded side squat x4 plus jump squat
tip toe plie squat jump
Circuit:
Turkish Get Up
Plank Bird Dog
Roll Back to Get Up
Slider Reach Back
Box Jump
Hollow Rock
Day 2: Chest & Back
Circuit:
Up and Out Push Ups
V up roll to back extension
TRX Pull Ups
Battle Ropes
Barbell Chest Press
Barbell Row
Lat Pulldown
Angled Press
Incline Chest Flye
Reverse Grip Cable Low Row
Piston Stability Ball Incline Chest Press
Stability Ball Pullover
Day 3: Legs
Leg Slide: Back and Forth x 10 (55 lb.)
Glute March
Slider reverse lunges
Reverse Plank Hold
KOT Lunge on Step
Slider Knee Tucks
Side Plank w/ leg lift
Box Step Up to Reverse Lunge
Slider side lunge
Lateral bear crawl
Bulgarian Split Squat
Slider curtsy lunge
X plank
Day 4: Arms/Run
Band shoulder rotation
Triceps Dips
Bicep Curls
Hill Sprint
back extension Y lift
Rope overhead triceps press
Shoulder press
Hill Sprint
180 degree lift
reverse grip curl
triceps push up
Hill Sprint
rotator cuff
gun slinger
single arm triceps reverse grip press down
Hill Sprint
