Day 1: Contrast Strength & Power

Tempo push-ups

6–8 reps 3s down

Maintain proper form and steady breathing.

Done

Ropes: Power slams

10 seconds

Explode up and slam down hard, use your whole body.

Start 00:10 Reset

Mark done without timer

RFESS

6–8 reps per leg, 3s down

Keep front knee tracking over toes.

Done

Ropes: Alternating waves

20 seconds

Keep core tight, move ropes quickly with full range.

Start 00:20 Reset

Mark done without timer

Hollow rocks

15–20 reps

Maintain proper form and steady breathing.

Done