Mon (Day 1 of 24)

Written By Alexei Bordas

  • Warm Up (~10 mins)

  • Work on the following for approx 20 mins. Alternate between the movements. Rest as needed. Work up the ladder and then drop back to the bottom. Aim for 1-3 ladders, depending on how heavy you are working.

    • 2KB Military Press x (2,3,5)

      • Use 1KB Bottom’s Up if MP is not pain-free

    • Deadlift x (2,3,5)

      • Sumo Barbell for most, 2KBs are OK

  • Work on the following for approx 20 mins. Alternate between the movements. Rest as needed. Aim for 3-5 Rounds

    • Reverse Crunch x3 (slooowww)

    • Seated Cable Row x5

    • Suitcase Carry x ½ mat per side

    • Goblet Squat x3

Alexei Bordas
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Wed (Day 2 of 24)