45 minutes on assault bike; bench press on Smyth machine 10 sets at 45, 85, 135, 135 175, 175, 145, 125, 85 and 65. Decrease reps by 3 after 175. Increase at lower by 5 reps. Five sets of squats at 8 reps with 185. BB curls for five sets with olympic bar. 3 sets of 2 minutes with cable rope pulls for abs.

This week is my last week for the 30day KB warrior challenge... What program do you guys usually go to afterwards? I noticed it says phase one on there. Is there a phase 2?

I am really enjoying the morning routine! Seems to help me with energy and keep my stomach flat. I am thinking of adding some push-ups and sit-ups we will see. Anyone else add to morning routine

50 swings with 50lbs 10 minutes on the rowing machine

Yesterday:30-Day Push-Up Challenge – Day 5: 10 Variations x 10 Reps = 100 Push-Ups - Regular | Hands Out | Hands In | Underhand | Staggered (R) | Staggered (L) | Diamond | Wide | Explosive | Pulse Today:Started strong with: - Kettlebell Swings: 50 reps @ 44 lbs Hit the Metcon-6 Hardcore Upper Body 9 Phase 1: - Iso-Lockout Anti-Rotation Floor Press: 3x5 @ 44 lbs - Floor Press: 3x5 @ 44 lbs - Double Kettlebell Swing: 3x5 @ 44 lbs Phase 2: - Iso-Rack Overhead Press: 3x5/side @ 44 lbs - Iso-Rack Overhead Carry: 3x50 ft/side @ 44 lbs - Row Deadlift: 3x5 @ 44 lbs - Row: 3x5 @ 44 lbs - Deadlift: 3x5 @ 44 lbs - Farmer’s Walk: 3x50 ft @ 44 lbs Extras to finish strong: - Towel Curls: 4x25 @ 44 lbs - 30-Day Push-Up Challenge – Day 6: 10 Variations x 10 Reps = 100 Push-Ups Regular | Hands Out | Hands In | Underhand | Staggered (R) | Staggered (L) | Diamond | Wide | Explosive | Pulse - Kettlebell Situps: 50 reps @ 44 lbs - Kettlebell Russian Twists: 50 reps @ 44 lbs Pushing limits. Building strength. Staying consistent. Let's go!