Bench
90% of 1RM - 5 Total Reps - 5 speed reps at 45% every break
80% of 1RM – 10 Total Reps – 7 Speed reps at 40% every break
Overhead press
90% of 1RM – 5 Total
Reps – 5 Speed Reps at 45% ever break
DB Hammer press
80% of 1RM – 10 Total
Reps – 7 Speed Reps at 40% ever break
Weighted Chinups
4x 3-6 Reps
Levers
4x Max Length Holds
Muscle Ups
2x Max Reps w/ Hang
2x max Reps
Clapping Pullups
2x Max Reps w/ Hang
2x Max Reps
Shrugs
2x 4-8 Reps
2x 8-12 Reps
W/ Wide Pullups
3x Max Reps
Chest/Back Stretch
Dangerous Chest/Back
|
Dangerous Back/Chest
Deadly Biceps
& Handstands
Dangerous
Legs/Abs
Squats
90% of 1RM - 5 Total Reps - 5 speed reps at 45% every break
80% of 1RM – 10 Total Reps – 7 Speed reps at 40% every break
70% of 1RM – 25 Total Reps – 9 Speed reps at 35% every break
Sprints - Farmers Walks
5x 20 Seconds/20 Steps
Pause Squat Jumps
3x 10 Reps
Explosive Burpees
3x Max Reps
Human Flags
4x Max Length Holds
Dragon Flags
2x Max Reps
3x Max Length Holds
Rollouts
3x Max Pause Reps
V-Sit
3x 20 Reps
Legs/Wrists Stretch
Strict Form Curls
90% of 1RM - 5 Total Reps - 5 speed reps at 50% every break
80% of 1RM – 10 Total Reps – 7 Speed reps at 40% every break
70% of 1RM – 25 Total Reps – 9 Speed reps at 30% every break
Single Arm Handstand
3x Max Length Holds
Handstands
10x Max Length Holds
Legs/Wrists Stretch
Warrior Muscle Fitness
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