Monday

Warm Up
15 Jackknives/3 Burpees
1-2 minutes of rest; complete 3 rounds
Workout
5 Pull-ups, 10 Pushups, 20 Body Squats
o Continuously for 20 min
Barbell Military Press (60-70% of MAX, 7 reps/7 seconds rest, 6 reps/6 seconds
rest, 5 reps/5 seconds rest)
o 1-2 minutes of rest; complete 3 rounds
Tuesday
Warm Up
100 Pushups/100 Squats
o Continuously until completion
Workout
Dips/Diamonds Pushups (7 reps/7 seconds rest, 6 reps/6 seconds rest, 5 reps/5
seconds rest)
o 1-2 minutes of rest; complete 3 rounds
Incline DB Press/Incline DB Neutral Press (60-70% of MAX, 7 reps/7 seconds
active rest, 6 reps/6 seconds active rest, 5 reps/5 seconds active rest)
o 1-2 minutes of rest; complete 3 rounds
Wednesday
Warm Up
100 Pushups/100 Squats
o Continuously until completion
Workout
Pull-ups/Barbell Curl (60-70% of MAX, 7 reps/7 seconds rest, 6 reps/6 seconds
rest, 5 reps/5 seconds rest)
o 1-2 minutes of rest; complete 3 rounds
Seated Cable Row/DB Bicep Curl (75% of MAX, 7 reps/7 seconds rest, 6 reps/6
seconds rest, 5 reps/5 seconds rest)
o 1-2 minutes of rest; complete 3 rounds
Thursday
Warm Up
100 Pushups/100 Squats
o Continuously until completion
Workout

Deadlift (7 reps/7 seconds active rest/7 sets, 6 reps/6 seconds active rest/6 sets, 5
reps/5 seconds active rest/5 sets)
o 1-2 minutes of rest
Squat (7 reps/7 seconds active rest/7 sets, 6 reps/6 seconds active rest/6 sets, 5
reps/5 seconds active rest/5 sets)
o 1-2 minutes of rest
Body Weight Jump Squat (7 reps/7 seconds active rest/7 sets, 6 reps/6 seconds
active rest/6 sets, 5 reps/5 seconds active rest/5 sets)

Friday
Warm Up
100 Pushups/100 Squats
o Continuously until completion
Workouts
Chin-ups/Body Weight Dip/Burpees (7 reps/7 seconds active rest, 6 reps/6
seconds active rest, 5 reps/5 seconds active rest)
o Complete 5 rounds