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Legs Day
Vertical
Push/Pull
Horizontal Push/Pull
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Speed Bench 5x3 Reps
Clapping press-ups – Body Rows 5x 10/20 Reps
Explosive Dips - Medicine Ball Rolls 5x Max/10 Reps
Dips – DB Rows 3x Max Reps/ 8-12 ES
L-Sit 5x Max Reps
Bowtie Pressups – Plank 3x 10/60 Seconds
Pseudo Pushups – Rope Yanks 5x Max/3 Reps
Cable flys – Rev Cable Flys 3x 20/20 Reps
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Olympic Speed Squats 5x 3 Reps
Pause Squats 3x 3 Reps
Speed Dedlifts 5x 3 Reps
DB Jumps – Cleans - Overhead Squats 5x 5/5/5 Reps
Weighted Squat Jumps - Double Speedies
5x 5 Reps
Single Leg Box Jumps – Walking Lunges 3x 3/10 Each Side
Sprint Intervals 5x 15 Second Sprints
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Tucked Levers 5x 5 Reps 3x Max Length Hold
Muscle Ups
Weighted Chins – Handstand Pressups 5x 1-5/3-5 Reps
Explosive Switch Pullups – Front DB Press 3x Max/6-12 Reps
Crusifix Pullups – Overhead Press 5x Max/8-12 Reps
Wide Pullups – Clean + Press – Narrow Pullups 5x Max/5/Max
Bowtie Pullups 3x Max Reps
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