Austin Rhodes Fit Bundle
DAY ONE

Warm Up
2 sets:
10 pushups/kneeling pushups
10 prone snow angels
15 crab press ups

Strength/Core
12-12-10-10-8-8
bench press
*30 sec hollow body hold after each set

Accessory Work 1
4 sets:
10 supine cable fly
10 DB chest press
10 DB hammer curls
10 reverse crunch: knees to elbows

Accessory Work 2
3 sets:
8 incline bench press
8 pushups/kneeling pushups
8 BB arm curl
8-8 elbow side plank DB ground to overhead

Cardio
Every 2 min for 5 rounds
sprint 250 m (men)/200 meters (women) on the rower

Set a timer or watch a running clock.  Every two minutes you will row as fast as you can for 250 or 200 meters.

 

On Ramp 1.0
DAY ONE

Movement Prep:

2 min roll: quads
1 min/side roll: glute
1 min/side roll: lats

Circuit 1:
4 sets:
10 pushup progression
(barbell on rig, high box, bench, kneeling, traditional)
20 glute bridge 

Circuit 2:
4 sets:
10 prone snow angel
20 marching glute bridge
10-30 sec elbow plank hold (kneeling) 

Conditioning:
10 min AMRAP:
10 pushups at previous level
20 glute bridge
30 jumping jacks 

Cardio:
Briskly walk or jog for 1 mile

 

On Ramp 2.0
DAY ONE

Movement Prep:
1 min/side roll: glute
90 sec/side lazy pigeon
1 min/side roll: lat
1 min/side lat stretch on roller 

Warm up:
2 sets:
5 pushup progressions
10 prone snow angels
15 crab press ups
20 alt reverse lunge

Circuit 1:
3 sets:
10 DB chest press
10 prone DB bench row
10 dips off bench
30 sec elbow plank hold (kneeling)

Circuit 2:
3 sets:
10 incline DB chest press
10 DB arm curl into shoulder press
10 DB alt forward lunge
30 sec hollow body hold progressions

Conditioning:
4 rounds for time:
250 m row
20 DB goblet squats
10 pushups (kneeling)