Day 1: 1. Plank: 3 sets of 30 seconds 2. Russian Twists: 3 sets of 12 reps (each side) 3. Leg Raises: 3 sets of 12 reps 4. Bicycle...

All Muscle Groups

Shoulders Warmup - Lateral Band Raises/Band High Pull 4x25/25 (Light band). Barbell Over Head Press: Find a heavy 10-12 THEN: 4 sets at...

Abs: (4x or more this week). 5 Rounds. 2 minute rest in between rounds. Move controlled with pelvis tucked these should not affect your...