Workouts

A) Bench Press: 3 sets x 8 reps / 65-70% 1RM / 1-2 min rest
SUPERSET 3 rounds (Rest 30-60 sec)
B1) Bear Crawls x 1 length forward, 1 length backward
B2) Hollow Hold x 20 sec hold
Bear Crawls back stays flat and hips level.

A) Dumbbell Bent Over Row: 3 sets x 8 reps / 1-2 min rest
SUPERSET 3 rounds (Rest 45-60 sec)
B1) Double Arm Kettlebell or Dumbbell Overhead Carry 2 lengths
B2) Double Arm Farmers Carry 2 lengths

Box Pike Handstand Walk Arounds
4 x 2 times around the box
(1 minute rest)
Pistol Squats
3 x 8 ES (No balance support unless necessary, use box elevation)
(1 minute rest)

Dumbbell Z Press
3 x 8
(1-2 minute rest)
4 Rounds
20-30 seconds x Hanging L Sit
8 x Hanging Leg Raise
(30-60 second rest)

Pull-ups
3 x 8
(1-2 minute rest)
3 Rounds
12 x Band Lat Pull Downs
12 x Dumbbell Bent Over Row

Barbell Front Squats
Work to heavy single (90% of 1RM)
Drop weight to 70% of that single: 3 x 5
(1 minute rest)

Barbell Bench Press
20 minutes to build to a 1 rep max
(2 minute rest between sets)
* For those uncomfortable building a 1 rep max, build to a 3, 5, or 10 rep max or do a variation you are comfortable with for same stimulus.

4 Rounds (Rest 30-60 sec)
10 x DB Bench Press
10 x Rear Delt Flys
10 x Tricep Overhead Extensions
10 x Bicep Curls

Barbell Squats
4 x 8 - 60-65% 1RM
(20-30 seconds rest)
Single Leg Glute Bridge
3 x 8 ES - hold 3-4 seconds at top
(30-60 seconds rest)

Barbell Bent Over Row
3 x 6
(1-2 minutes rest)
Superset
3 x 10 X-Sit ups
3 x 10 Superman
(30-60 seconds rest)

Half Kneeling Single Arm Dumbbell Shoulder Press
3 x 8 ES
(1 minute rest)
Push-ups - weighted if too easy
4 x 8
(1 minute rest)

Barbell Deadlift
20 minutes to build to a 1 rep max
(2 minutes rest)

3 Rounds (Rest 30-60 sec between sets)
8 x Ball Chest Throws
5 x Thrusters
 
3 Rounds (Rest 30-60 sec between sets)
8 x Slam Balls: 8 reps
5 x Double Dumbbell Snatches

TRX Rows or Ring Pullups
4 x 12
(20-30 second rest)
KB Farmers Carry
4 x 4 lengths
(30 - 60 second rest)

Back Squats
3 x 5 @ 75-80%
(1-2 min rest)
3 rounds (Rest 30-60 sec between sets)
30 seconds x Plank
30 seconds x Left Side Plank
30 seconds x Right Side Plank
(30-60 seconds rest)

Deadlift
3 x 5 - 75-80% 1RM
(1 - 2 minute rest)
Pistol Squats
3 x 8 - for quality
(30 - 60 second rest)

Barbell Overhead Press
20 minutes to build to a 1 rep max
(2 minute rest)

6 Rounds (for quality)
30 seconds x Turkish Situps
30 seconds x Handstand Shoulder Taps
6 seconds x Rest

Deadlifts
3 x 8 - 60-65% 1RM
(20-30 second rest)
Glute Thrusts
4 x 8 - hold 3-4 second at top
(30-60 second rest)