Bench
4x Rest Circuit
1x 95% Single
1x 85% Double
1x 75% 5 Reps
Back lever
4x Max Length Holds
Handstand press-ups
5x Max Reps
One arm press-ups
3x Max Reps Each Arm
Jumping Pressups
4x Max Reps
Bent Arm Planche Hold
4x Max Holds
Tucked Planche
4x Max Length Holds
TRX Archer Pressups
4x Max Reps
Dips
3x Max
Clapping Pressups
2x Max Reps
Deadly Chest
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Deadly Back
Deadly Arms/Abs
Deadly Legs
Squats
4x Rest Circuit
1x 95% Single
1x 85% Double
1x 75% 5 Reps
Box jumps
5x 1-3 Reps
Leg press
8x 12 Reps
Sprints - Walking lunges
1x 15s/5 Reps Each Leg Till Failure
Glute raise
4x max Reps
Weighted Glute Raise
4x 4-8 Reps
Calf Raises
3x 20 Reps
Overhead Press
4x Rest Circuit
1x 95% Single
1x 85% Double
1x 75% 5 Reps
Strict Form Curl
4x Rest Circuit
1x 95% Single
1x 85% Double
1x 75% 5 Reps
Human Flag
3x Max
Dragon Hold
4x <60 Seconds
L-Sit
4x <60 Seconds
V-Hold
3x <60 Seconds
TRX Twist Crunches – Superman Plank
5x 20 Reps/<60s
Warrior Muscle Fitness
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