30-Day Program
A progressive, bodyweight-first program built for the intermediate athlete: four weeks that move from clean foundational reps to circuits, band-loaded strength work, and a final benchmark test against your own Day 0 baseline. Five to six sessions a week, with recovery days built in on purpose — not as an afterthought. A one-week prep block starts things off on Monday, Aug 24: light technique work, band familiarization, and a Day 0 baseline test to measure the whole month against. Day 1 of the actual challenge begins Monday, Aug 31, and the same test repeats on Day 29 so the final numbers have something honest to sit next to.
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Warm-up
Workout
| Exercise | Sets × Reps |
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Cooldown
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