DAY 1 FOCUS: Getting stronger, and learning

• Primary Option 1:
• Start: Bench, cluster or Higher reps on week one to lower reps on week 4. 20 rep burnout set for a challenge. Bent over row, higher rep, or deadlifts.

• Primary Option 2:
Overhead presses for those that want to bring them up, and loaded chinups

• Secondary Option 1: Strength and muscle gain option
Dumbbell shoulder pressing chin-ups and loaded carry's. Simple, but very easy to make it a learning experience or a hard challenge.

Secondary Option 2: Conditioning and fat loss option
A simple and NASTY sandbag complex. Replace the sandbag rows with more squats to make it easier for brand new people.
Note: Aggressive intent, and speed make this efficient, good form ALLWAYS.
Core Finish 1:
Ab Wheel and russian twist

Upper Body Finish 2:
Dips and curls.
DAY 2 FOCUS: Simple Strength or conditioning.

• Primary Option 1:
Squats, cluster or Higher reps on week one to lower reps on week 4. 20 rep burnout set for a challenge. One leg BSS Jumps for power and stability.

Primary Option 2:
Trapbar Deadlifts and KB swings. This is a great starting point for newbies. Both of the movements reinforce the same, proper movement pattern.

• Secondary Option 1:
High repetition Hip Raise and Glute Ham Raise. High reps does not mean low weights for your experienced lifters
Secondary Option 2:
Prowler and burpees...
Finish 1:
MORE PROWLER. Go for 40m at once, adjust load as needed.
Finish 2:
High tension ab work. Very simple to make harder or easier.

DAY 3 FOCUS: Full body

• Primary Option 1:
Deadlift and Higher rep Floor Presses.
Primary Option 2:
Front Squat and Pullups
• Secondary Option 1:
Heavy Row, mid range RDL and Chins (or TRX rows)

• Secondary Option 2:
VERY heavy RDL, and a Back or Reverse Extension.
Core Finish 1:
Choose a carry go 100m.

• Upper Body Finish 2:
Dealers choice for triceps, hammer curls, and face pulls

This bundle includes the following instructional videos: