This is a three-week training block that includes four days of strength training, and one recovery/interval day. This is a program that can be done as a stand-alone, or added to a daily conditioning piece.
This program is performed best if you have access to 1 or more resistance bands, one or more pairs of dumbbells, and one or more pairs of kettlebells.
Example Day of Training below:
Max Rep Strict KB Press or Strict HSPU (both movements strict)
10 DxKB Alt. Single Legged Deadlift (5R/5L)
20 Banded Pull Aparts
10 Drag Curls
20 Banded Curls
10 Stiff Legged Deadlifts
30 Russian Twists
*Optional 15/12 Cal Row at the end of each round
*Rest 60 seconds between efforts