Week 1 Day 1
15s Sprints x8
Exercise
Sets
Reps
RI
1A Inc. DB Bench Press
3
15
0
1B Flat DB Fly
3
20
60
2A DB Bench Press
3
15
0
2B Inc DB Fly
3
20
60
6
20s
20
4A DB Shoulder Press
3
15
0
4B DB Lat Raise
3
20
60
5A EZ Bar Upright Row
3
15
0
5B Bent Over DB Rear Delt Rev Fly
3
20
60
6
20s
20
7A V Bar Tri Pressdown
3
15
0
7B Skullcrushers
3
18
0
7C Seated Overhead DB Tri Ext 8 Diamond Push Ups
3 3
20 amrap
60 60
3 Plyo Push Up
6 Push Press
Day 2
Jump Rope 4 mins
Exercise
Sets
Reps
RI
1A Back Squat
3
15
0
1B Tuck Jump
3
10
75
2A Goblet Squat
3
15
0
2B Bulgarian Split Squat
3
20ea
60
6
20s
20
4A RDL
3
15
0
4B Seated Hamstring Curls
3
18
0
4C Standing Calf Rockers
3
20
60
6
20s
20
6A Hanging Leg Raises
3
12
0
6B Decline Sit Ups 6C Russian Twist
3 3
15 18ea
0 60
3 Squat Jumps
5 Scissor Jumps
Weights
Notes
finish on knees
Weights
Notes
Day 3
15s Sprints x8
Exercise
Sets
Reps
RI
1A Barbell Row
3
15
0
1B Close Grip Cable Row
3
20
60
2A Wide LPD
3
15
0
2B Straight Arm LPD
3
20
60
6
20s
20
4A Inc Bench DB Row
3
15
0
4B Barbell Shrug
3
20
60
6
20s
20
6A Preacher Curl
3
15
0
6B Barbell Curl
3
18
0
6C Alt DB Curl 7 Rev Grip Inverted Row
3 3
20ea amrap
60 60
3 Superman Iso
5 Renegade Row
Day 4
Jump Rope 4 mins
Exercise
Sets
Reps
RI
1A Inc Bench Press
3
15
0
1B DB Squeeze Press
3
20
60
2A Hi - Lo Cable Fly
3
20
0
2B Lo - Hi Cable Fly
3
15
60
6
20s
20
4A Military Press
3
15
0
4B DB L-Lat Raise
3
20
60
5A Wide Grip Upright Row
3
15
0
5B DB Inc Rev Fly
3
20
60
6 DB Thrusters
6
20s
20
7A Rope Tri Pressdown
3
15
0
7B Rope Tri Kickbacks
3
18ea
0
7C Lying DB Tri Extensions 8 Dips
3 3
20 amrap
60 60
3 1 Arm Med Ball Push ups
Weights
Notes
Weights
Notes
Alt inclined arm with each set
Day 5
Jump Rope 4 mins
Exercise
Sets
Reps
RI
1A Deadlift
3
15
0
1B Plie Squat
3
20
60
2A Barbell Reverse Lunge
3
15ea
0
2B Barbell Hip Thruster
3
20
60
6
20s
20
4A Leg Ext
3
15
0
4B Lying Hamstring Curl
3
18
0
4C Standing DB 1 Leg Calf Raises
3
20ea
60
6
20s
20
6A Oblique Cable Crunches
3
15ea
0
6B Cable Crunches
3
18
0
6C Ab Roller 7 Air Sprints
3 6
20 20s
60 20
3 KB Swings
5 Box Jumps
Day 6
15s Sprints x8
Exercise
Sets
Reps
RI
1A Close Grip LPD
3
15
0
1B Wide Seated Cable Row
3
20
60
2A T-Bar Row
3
15
0
2B Rev LPD
3
20
60
3 Hi Knees
6
20s
20
4A Wide Barbell Shrug
3
15
0
4B DB Shrug
3
20
60
5 DB Clean
6
20s
20
6A Inc DB Curls
3
15
0
6B Standing Hammer Curls
3
18
0
6C EZ Bar Rev Curl 7 Chin Ups
3 3
20 amrap
60 60
Weights
Notes elevate to go low
Weights
Notes
Week 2 Day 1
15s Sprints x8
Exercise
Sets
Reps
RI
1A Inc. DB Bench Press
3
12
0
1B Flat DB Fly
3
18
60
2A DB Bench Press
3
12
0
2B Inc DB Fly
3
18
60
6
20s
20
4A DB Shoulder Press
3
12
0
4B DB Lat Raise
3
18
60
5A EZ Bar Upright Row
3
12
0
5B Bent Over DB Rear Delt Rev Fly
3
18
60
6
20s
20
7A V Bar Tri Pressdown
3
12
0
7B Skullcrushers
3
15
0
7C Seated Overhead DB Tri Ext 8 Diamond Push Ups
3 3
18 amrap
60 60
3 Plyo Push Up
6 Push Press
Day 2
Jump Rope 4 mins
Exercise
Sets
Reps
RI
1A Back Squat
3
12
0
1B Tuck Jump
3
8
75
2A Goblet Squat
3
12
0
2B Bulgarian Split Squat
3
18ea
60
6
20s
20
4A RDL
3
12
0
4B Seated Hamstring Curls
3
15
0
4C Standing Calf Rockers
3
18
60
6
20s
20
6A Hanging Leg Raises
3
15
0
6B Decline Sit Ups 6C Russian Twist
3 3
18 20ea
0 60
3 Squat Jumps
5 Scissor Jumps
Weights
Notes
more than week 1
Weights
Notes
Day 3
15s Sprints x8
Exercise
Sets
Reps
RI
1A Barbell Row
3
12
0
1B Close Grip Cable Row
3
18
60
2A Wide LPD
3
12
0
2B Straight Arm LPD
3
18
60
6
20s
20
4A Inc Bench DB Row
3
12
0
4B Barbell Shrug
3
18
60
6
20s
20
6A Preacher Curl
3
12
0
6B Barbell Curl
3
15
0
6C Alt DB Curl 7 Rev Grip Inverted Row
3 3
18ea amrap
60 60
3 Superman Iso
5 Renegade Row
Day 4
Jump Rope 4 mins
Exercise
Sets
Reps
RI
1A Inc Bench Press
3
12
0
1B DB Squeeze Press
3
18
60
2A Hi - Lo Cable Fly
3
18
0
2B Lo - Hi Cable Fly
3
12
60
6
20s
20
4A Military Press
3
12
0
4B DB L-Lat Raise
3
18
60
5A Wide Grip Upright Row
3
12
0
5B DB Inc Rev Fly
3
18
60
6 DB Thrusters
6
20s
20
7A Rope Tri Pressdown
3
12
0
7B Rope Tri Kickbacks
3
15ea
0
7C Lying DB Tri Extensions 8 Dips
3 3
18 amrap
60 60
3 1 Arm Med Ball Push ups
Weights
Notes
more than week 1
Weights
Notes
Alt inclined arm with each set
more than week 1
Day 5
Jump Rope 4 mins
Exercise
Sets
Reps
RI
1A Deadlift
3
12
0
1B Plie Squat
3
18
60
2A Barbell Reverse Lunge
3
12ea
0
2B Barbell Hip Thruster
3
18
60
6
20s
20
4A Leg Ext
3
12
0
4B Lying Hamstring Curl
3
15
0
4C Standing DB 1 Leg Calf Raises
3
18ea
60
6
20s
20
6A Oblique Cable Crunches
3
18ea
0
6B Cable Crunches
3
20
0
6C Ab Roller 7 Air Sprints
3 6
22 20s
60 20
3 KB Swings
5 Box Jumps
Day 6
15s Sprints x8
Exercise
Sets
Reps
RI
1A Close Grip LPD
3
12
0
1B Wide Seated Cable Row
3
18
60
2A T-Bar Row
3
12
0
2B Rev LPD
3
18
60
3 Hi Knees
6
20s
20
4A Wide Barbell Shrug
3
12
0
4B DB Shrug
3
18
60
5 DB Clean
6
20s
20
6A Inc DB Curls
3
12
0
6B Standing Hammer Curls
3
15
0
6C EZ Bar Rev Curl 7 Chin Ups
3 3
18 amrap
60 60
Weights
Notes elevate to go low
Weights
Notes
more than week 1
Week 3 Day 1
15s Sprints x8
Exercise
Sets
Reps
RI
1A Inc. DB Bench Press
3
10
0
1B Flat DB Fly
3
15
60
2A DB Bench Press
3
10
0
2B Inc DB Fly
3
15
60
6
20s
20
4A DB Shoulder Press
3
10
0
4B DB Lat Raise
3
15
60
5A EZ Bar Upright Row
3
10
0
5B Bent Over DB Rear Delt Rev Fly
3
15
60
6
20s
20
7A V Bar Tri Pressdown
3
10
0
7B Skullcrushers
3
12
0
7C Seated Overhead DB Tri Ext 8 Diamond Push Ups
3 3
15 amrap
60 60
3 Plyo Push Up
6 Push Press
Day 2
Jump Rope 4 mins
Exercise
Sets
Reps
RI
1A Back Squat
3
10
0
1B Tuck Jump
3
6
75
2A Goblet Squat
3
10
0
2B Bulgarian Split Squat
3
15ea
60
6
20s
20
4A RDL
3
10
0
4B Seated Hamstring Curls
3
15
0
4C Standing Calf Rockers
3
20
60
6
20s
20
6A Hanging Leg Raises
3
12
0
6B Decline Sit Ups 6C Russian Twist
3 3
15 20ea
0 60
3 Squat Jumps
5 Scissor Jumps
Weights
Notes
more than week 2
Weights
Notes
Day 3
15s Sprints x8
Exercise
Sets
Reps
RI
1A Barbell Row
3
10
0
1B Close Grip Cable Row
3
15
60
2A Wide LPD
3
10
0
2B Straight Arm LPD
3
15
60
6
20s
20
4A Inc Bench DB Row
3
10
0
4B Barbell Shrug
3
15
60
6
20s
20
6A Preacher Curl
3
10
0
6B Barbell Curl
3
12
0
6C Alt DB Curl 7 Rev Grip Inverted Row
3 3
15ea amrap
60 60
3 Superman Iso
5 Renegade Row
Day 4
Jump Rope 4 mins
Exercise
Sets
Reps
RI
1A Inc Bench Press
3
10
0
1B DB Squeeze Press
3
15
60
2A Hi - Lo Cable Fly
3
15
0
2B Lo - Hi Cable Fly
3
10
60
6
20s
20
4A Military Press
3
10
0
4B DB L-Lat Raise
3
15
60
5A Wide Grip Upright Row
3
10
0
5B DB Inc Rev Fly
3
15
60
6 DB Thrusters
6
20s
20
7A Rope Tri Pressdown
3
10
0
7B Rope Tri Kickbacks
3
12ea
0
7C Lying DB Tri Extensions 8 Dips
3 3
15 amrap
60 60
3 1 Arm Med Ball Push ups
Weights
Notes
more than week 2
Weights
Notes
Alt inclined arm with each set
more than week 2
Day 5
Jump Rope 4 mins
Exercise
Sets
Reps
RI
1A Deadlift
3
10
0
1B Plie Squat
3
15
60
2A Barbell Reverse Lunge
3
10ea
0
2B Barbell Hip Thruster
3
15
60
6
20s
20
4A Leg Ext
3
10
0
4B Lying Hamstring Curl
3
15
0
4C Standing DB 1 Leg Calf Raises
3
20ea
60
6
20s
20
6A Oblique Cable Crunches
3
20ea
0
6B Cable Crunches
3
22
0
6C Ab Roller 7 Air Sprints
3 6
25 20s
60 20
3 KB Swings
5 Box Jumps
Day 6
15s Sprints x8
Exercise
Sets
Reps
RI
1A Close Grip LPD
3
10
0
1B Wide Seated Cable Row
3
15
60
2A T-Bar Row
3
10
0
2B Rev LPD
3
15
60
3 Hi Knees
6
20s
20
4A Wide Barbell Shrug
3
12
0
4B DB Shrug
3
20
60
5 DB Clean
6
20s
20
6A Inc DB Curls
3
10
0
6B Standing Hammer Curls
3
12
0
6C EZ Bar Rev Curl 7 Chin Ups
3 3
15 amrap
60 60
Weights
Notes elevate to go low
Weights
Notes
more than week 2
Week 4 Day 1
15s Sprints x10
Exercise
Sets
Reps
RI
1A Inc. DB Bench Press
3
12
0
1B Flat DB Fly
3
18
45
2A DB Bench Press
3
12
0
2B Inc DB Fly
3
18
45
3A Plank Shoulder Taps
6
20s
20
3B Plyo Push Up
6
20s
20
4A DB Shoulder Press
3
12
0
4B DB Lat Raise
3
18
45
5A EZ Bar Upright Row
3
12
0
5B Bent Over DB Rear Delt Rev Fly
3
18
45
6A Double Unders
6
20s
20
6B Push Press
6
20s
20
7A V Bar Tri Pressdown
3
12
0
7B Skullcrushers
3
15
0
7C Seated Overhead DB Tri Ext 8 Diamond Push Ups
3 3
18 amrap
45 60
Day 2
Jump Rope 6 mins
Exercise
Sets
Reps
RI
1A Back Squat
3
12
0
1B Tuck Jump
3
8
75
2A Goblet Squat
3
12
0
2B Bulgarian Split Squat
3
18ea
60
3A Squat Jumps
6
20s
20
3B Squats
6
20s
20
4A RDL
3
12
0
4B Seated Hamstring Curls
3
15
0
4C Standing Calf Rockers
3
18
60
5A Scissor Jumps
6
20s
20
5B Walking Lunges
6
20s
20
6A Hanging Leg Raises
3
15
0
6B Decline Sit Ups 6C Russian Twist
3 3
18 20ea
0 45
Weights
Notes
more than week 3
Weights
Notes
Day 3
15s Sprints x10
Exercise
Sets
Reps
RI
1A Barbell Row
3
12
0
1B Close Grip Cable Row
3
18
60
2A Wide LPD
3
12
0
2B Straight Arm LPD
3
18
60
3A Plank
6
20s
20
3B Superman Iso
6
20s
20
4A Inc Bench DB Row
3
12
0
4B Barbell Shrug
3
18
60
5A Reactive Step Ups
6
20s
20
5B Renegade Row
6
20s
20
6A Preacher Curl
3
12
0
6B Barbell Curl
3
15
0
6C Alt DB Curl 7 Rev Grip Inverted Row
3 3
18ea amrap
60 60
Day 4
Jump Rope 6 mins
Exercise
Sets
Reps
RI
1A Inc Bench Press
3
12
0
1B DB Squeeze Press
3
18
60
2A Hi - Lo Cable Fly
3
18
0
2B Lo - Hi Cable Fly
3
12
60
3A Broad Jump
6
20s
20
3B 1 Arm Med Ball Push ups
6
20s
20
4A Military Press
3
12
0
4B DB L-Lat Raise
3
18
60
5A Wide Grip Upright Row
3
12
0
5B DB Inc Rev Fly
3
18
60
6A Jumping Jacks
6
20s
20
6B DB Thrusters
6
20s
20
7A Rope Tri Pressdown
3
12
0
7B Rope Tri Kickbacks
3
15ea
0
7C Lying DB Tri Extensions 8 Dips
3 3
18 amrap
60 60
Weights
Notes
more than week 3
Weights
Notes
Alt inclined arm with each set
more than week 3
Day 5
Jump Rope 6 mins
Exercise
Sets
Reps
RI
1A Deadlift
3
12
0
1B Plie Squat
3
18
60
2A Barbell Reverse Lunge
3
12ea
0
2B Barbell Hip Thruster
3
18
60
3A KB Swings
6
20s
20
3B Skater Jumps
6
20s
20
4A Leg Ext
3
12
0
4B Lying Hamstring Curl
3
15
0
4C Standing DB 1 Leg Calf Raises
3
18ea
60
5A Frog Hops
6
20s
20
5B Box Jumps
6
20s
20
6A Oblique Cable Crunches
3
18ea
0
6B Cable Crunches
3
20
0
6C Ab Roller 7 Air Sprints
3 6
22 20s
60 20
Day 6
15s Sprints x10
Exercise
Sets
Reps
RI
1A Close Grip LPD
3
12
0
1B Wide Seated Cable Row
3
18
60
2A T-Bar Row
3
12
0
2B Rev LPD
3
18
60
3A Hi Knees
6
20s
20
3B Mountain Climbers
6
20s
20
4A Wide Barbell Shrug
3
12
0
4B DB Shrug
3
18
60
5A Burpee
6
20s
20
5B DB Clean
6
20s
20
6A Inc DB Curls
3
12
0
6B Standing Hammer Curls
3
15
0
6C EZ Bar Rev Curl 7 Chin Ups
3 3
18 amrap
60 60
Weights
Notes elevate to go low
Weights
Notes
more than week 3
Week 5 Day 1
15s Sprints x10
Exercise
Sets
Reps
RI
1A Inc. DB Bench Press
3
10
0
1B Flat DB Fly
3
15
45
2A DB Bench Press
3
10
0
2B Inc DB Fly
3
15
45
3A Plank Shoulder Taps
6
20s
20
3B Plyo Push Up
6
20s
20
4A DB Shoulder Press
3
10
0
4B DB Lat Raise
3
15
45
5A EZ Bar Upright Row
3
10
0
5B Bent Over DB Rear Delt Rev Fly
3
15
45
6A Double Unders
6
20s
20
6B Push Press
6
20s
20
7A V Bar Tri Pressdown
3
10
0
7B Skullcrushers
3
12
0
7C Seated Overhead DB Tri Ext 8 Diamond Push Ups
3 3
15 amrap
45 60
Day 2
Jump Rope 6 mins
Exercise
Sets
Reps
RI
1A Back Squat
3
10
0
1B Tuck Jump
3
6
75
2A Goblet Squat
3
10
0
2B Bulgarian Split Squat
3
15ea
60
3A Squat Jumps
6
20s
20
3B Squats
6
20s
20
4A RDL
3
10
0
4B Seated Hamstring Curls
3
12
0
4C Standing Calf Rockers
3
15
60
5A Scissor Jumps
6
20s
20
5B Walking Lunges
6
20s
20
6A Hanging Leg Raises
3
12
0
6B Decline Sit Ups 6C Russian Twist
3 3
15 20ea
0 45
Weights
Notes
more than week 4
Weights
Notes
Day 3
15s Sprints x10
Exercise
Sets
Reps
RI
1A Barbell Row
3
10
0
1B Close Grip Cable Row
3
15
60
2A Wide LPD
3
10
0
2B Straight Arm LPD
3
15
60
3A Plank
6
20s
20
3B Superman Iso
6
20s
20
4A Inc Bench DB Row
3
10
0
4B Barbell Shrug
3
15
60
5A Reactive Step Ups
6
20s
20
5B Renegade Row
6
20s
20
6A Preacher Curl
3
10
0
6B Barbell Curl
3
12
0
6C Alt DB Curl 7 Rev Grip Inverted Row
3 3
15ea amrap
60 60
Day 4
Jump Rope 6 mins
Exercise
Sets
Reps
RI
1A Inc Bench Press
3
10
0
1B DB Squeeze Press
3
15
60
2A Hi - Lo Cable Fly
3
15
0
2B Lo - Hi Cable Fly
3
10
60
3A Broad Jump
6
20s
20
3B 1 Arm Med Ball Push ups
6
20s
20
4A Military Press
3
10
0
4B DB L-Lat Raise
3
15
60
5A Wide Grip Upright Row
3
10
0
5B DB Inc Rev Fly
3
15
60
6A Jumping Jacks
6
20s
20
6B DB Thrusters
6
20s
20
7A Rope Tri Pressdown
3
10
0
7B Rope Tri Kickbacks
3
12ea
0
7C Lying DB Tri Extensions 8 Dips
3 3
15 amrap
60 60
Weights
Notes
more than week 4
Weights
Notes
Alt inclined arm with each set
more than week 4
Day 5
Jump Rope 6 mins
Exercise
Sets
Reps
RI
1A Deadlift
3
10
0
1B Plie Squat
3
15
60
2A Barbell Reverse Lunge
3
10ea
0
2B Barbell Hip Thruster
3
15
60
3A KB Swings
6
20s
20
3B Skater Jumps
6
20s
20
4A Leg Ext
3
10
0
4B Lying Hamstring Curl
3
12
0
4C Standing DB 1 Leg Calf Raises
3
15ea
60
5A Frog Hops
6
20s
20
5B Box Jumps
6
20s
20
6A Oblique Cable Crunches
3
20ea
0
6B Cable Crunches
3
22
0
6C Ab Roller 7 Air Sprints
3 6
25 20s
60 20
Day 6
15s Sprints x10
Exercise
Sets
Reps
RI
1A Close Grip LPD
3
10
0
1B Wide Seated Cable Row
3
15
60
2A T-Bar Row
3
10
0
2B Rev LPD
3
15
60
3A Hi Knees
6
20s
20
3B Mountain Climbers
6
20s
20
4A Wide Barbell Shrug
3
12
0
4B DB Shrug
3
20
60
5A Burpee
6
20s
20
5B DB Clean
6
20s
20
6A Inc DB Curls
3
10
0
6B Standing Hammer Curls
3
12
0
6C EZ Bar Rev Curl 7 Chin Ups
3 3
15 amrap
60 60
Weights
Notes elevate to go low
Weights
Notes
more than week 4
Week 6 Day 1
15s Sprints x10
Exercise
Sets
Reps
RI
1A Inc. DB Bench Press
3
8
0
1B Flat DB Fly
3
12
45
2A DB Bench Press
3
8
0
2B Inc DB Fly
3
12
45
3A Plank Shoulder Taps
6
20s
20
3B Plyo Push Up
6
20s
20
4A DB Shoulder Press
3
8
0
4B DB Lat Raise
3
12
45
5A EZ Bar Upright Row
3
8
0
5B Bent Over DB Rear Delt Rev Fly
3
12
45
6A Double Unders
6
20s
20
6B Push Press
6
20s
20
7A V Bar Tri Pressdown
3
8
0
7B Skullcrushers
3
10
0
7C Seated Overhead DB Tri Ext 8 Diamond Push Ups
3 3
12 amrap
45 60
Day 2
Jump Rope 6 mins
Exercise
Sets
Reps
RI
1A Back Squat
3
8
0
1B Tuck Jump
3
4
75
2A Goblet Squat
3
8
0
2B Bulgarian Split Squat
3
12ea
60
3A Squat Jumps
6
20s
20
3B Squats
6
20s
20
4A RDL
3
8
0
4B Seated Hamstring Curls
3
10
0
4C Standing Calf Rockers
3
12
60
5A Scissor Jumps
6
20s
20
5B Walking Lunges
6
20s
20
6A Hanging Leg Raises
3
15
0
6B Decline Sit Ups 6C Russian Twist
3 3
18 22ea
0 45
Weights
Notes
more than week 5
Weights
Notes
Day 3
15s Sprints x10
Exercise
Sets
Reps
RI
1A Barbell Row
3
8
0
1B Close Grip Cable Row
3
12
60
2A Wide LPD
3
8
0
2B Straight Arm LPD
3
12
60
3A Plank
6
20s
20
3B Superman Iso
6
20s
20
4A Inc Bench DB Row
3
8
0
4B Barbell Shrug
3
12
60
5A Reactive Step Ups
6
20s
20
5B Renegade Row
6
20s
20
6A Preacher Curl
3
8
0
6B Barbell Curl
3
10
0
6C Alt DB Curl 7 Rev Grip Inverted Row
3 3
12ea amrap
60 60
Day 4
Jump Rope 6 mins
Exercise
Sets
Reps
RI
1A Inc Bench Press
3
8
0
1B DB Squeeze Press
3
12
60
2A Hi - Lo Cable Fly
3
12
0
2B Lo - Hi Cable Fly
3
8
60
3A Broad Jump
6
20s
20
3B 1 Arm Med Ball Push ups
6
20s
20
4A Military Press
3
8
0
4B DB L-Lat Raise
3
12
60
5A Wide Grip Upright Row
3
8
0
5B DB Inc Rev Fly
3
12
60
6A Jumping Jacks
6
20s
20
6B DB Thrusters
6
20s
20
7A Rope Tri Pressdown
3
8
0
7B Rope Tri Kickbacks
3
10ea
0
7C Lying DB Tri Extensions 8 Dips
3 3
12 amrap
60 60
Weights
Notes
more than week 5
Weights
Notes
Alt inclined arm with each set
more than week 5
Day 5
Jump Rope 6 mins
Exercise
Sets
Reps
RI
1A Deadlift
3
8
0
1B Plie Squat
3
12
60
2A Barbell Reverse Lunge
3
8ea
0
2B Barbell Hip Thruster
3
12
60
3A KB Swings
6
20s
20
3B Skater Jumps
6
20s
20
4A Leg Ext
3
8
0
4B Lying Hamstring Curl
3
10
0
4C Standing DB 1 Leg Calf Raises
3
12ea
60
5A Frog Hops
6
20s
20
5B Box Jumps
6
20s
20
6A Oblique Cable Crunches
3
22ea
0
6B Cable Crunches
3
25
0
6C Ab Roller 7 Air Sprints
3 6
28 20s
60 20
Day 6
15s Sprints x10
Exercise
Sets
Reps
RI
1A Close Grip LPD
3
8
0
1B Wide Seated Cable Row
3
12
60
2A T-Bar Row
3
8
0
2B Rev LPD
3
12
60
3A Hi Knees
6
20s
20
3B Mountain Climbers
6
20s
20
4A Wide Barbell Shrug
3
10
0
4B DB Shrug
3
18
60
5A Burpee
6
20s
20
5B DB Clean
6
20s
20
6A Inc DB Curls
3
8
0
6B Standing Hammer Curls
3
10
0
6C EZ Bar Rev Curl 7 Chin Ups
3 3
12 amrap
60 60
Weights
Notes elevate to go low
Weights
Notes
more than week 5
Week 7 Day 1
15s Sprints x12
Exercise
Sets
Reps
RI
1A Inc. DB Bench Press
4
10
0
1B Flat DB Fly
4
15
60
2A DB Bench Press
4
10
0
2B Inc DB Fly
4
15
60
3A Plank Shoulder Taps
6
20s
10
3B Plyo Push Up
6
20s
10
4A DB Shoulder Press
4
10
0
4B DB Lat Raise
4
15
60
5A EZ Bar Upright Row
4
10
0
5B Bent Over DB Rear Delt Rev Fly
4
15
60
6A Double Unders
6
20s
10
6B Push Press
6
20s
10
7A V Bar Tri Pressdown
3
10
0
7B Skullcrushers
3
12
0
7C Seated Overhead DB Tri Ext 8 Diamond Push Ups
3 3
15 amrap
45 45
Day 2
Jump Rope 8 mins
Exercise
Sets
Reps
RI
1A Back Squat
4
15
0
1B Tuck Jump
4
12
75
2A Goblet Squat
4
10
0
2B Bulgarian Split Squat
4
15ea
60
3A Squat Jumps
6
20s
10
3B Squats
6
20s
10
4A RDL
4
10
0
4B Seated Hamstring Curls
4
12
0
4C Standing Calf Rockers
4
15
60
5A Scissor Jumps
6
20s
10
5B Walking Lunges
6
20s
10
6A Hanging Leg Raises
2
amrap
0
6B Decline Sit Ups 6C Russian Twist
2 2
amrap amrap
0 60
Weights
Notes
Weights
Notes
Day 3
15s Sprints x12
Exercise
Sets
Reps
RI
1A Barbell Row
4
10
0
1B Close Grip Cable Row
4
15
60
2A Wide LPD
4
10
0
2B Straight Arm LPD
4
15
60
3A Plank
6
20s
10
3B Superman Iso
6
20s
10
4A Inc Bench DB Row
4
10
0
4B Barbell Shrug
4
15
60
5A Reactive Step Ups
6
20s
10
5B Renegade Row
6
20s
10
6A Preacher Curl
3
10
0
6B Barbell Curl
3
12
0
6C Alt DB Curl 7 Rev Grip Inverted Row
3 3
15ea amrap
45 45
Day 4
Jump Rope 8 mins
Exercise
Sets
Reps
RI
1A Inc Bench Press
4
10
0
1B DB Squeeze Press
4
15
60
2A Hi - Lo Cable Fly
4
15
0
2B Lo - Hi Cable Fly
4
10
60
3A Broad Jump
6
20s
10
3B 1 Arm Med Ball Push ups
6
20s
10
4A Military Press
4
10
0
4B DB L-Lat Raise
4
15
60
5A Wide Grip Upright Row
4
10
0
5B DB Inc Rev Fly
4
15
60
6A Jumping Jacks
6
20s
10
6B DB Thrusters
6
20s
10
7A Rope Tri Pressdown
3
10
0
7B Rope Tri Kickbacks
3
12ea
0
7C Lying DB Tri Extensions 8 Dips
3 3
15 amrap
45 45
Weights
Notes
Weights
Notes
Alt inclined arm with each set
Day 5
Jump Rope 8 mins
Exercise
Sets
Reps
RI
1A Deadlift
4
10
0
1B Plie Squat
4
15
60
2A Barbell Reverse Lunge
4
10ea
0
2B Barbell Hip Thruster
4
15
60
3A KB Swings
6
20s
10
3B Skater Jumps
6
20s
10
4A Leg Ext
4
10
0
4B Lying Hamstring Curl
4
12
0
4C Standing DB 1 Leg Calf Raises
4
15ea
60
5A Frog Hops
6
20s
10
5B Box Jumps
6
20s
10
6A Oblique Cable Crunches
2
amrap
0
6B Cable Crunches
2
amrap
0
6C Ab Roller 7 Air Sprints
2 6
amrap 20s
60 10
Day 6
15s Sprints x12
Exercise
Sets
Reps
RI
1A Close Grip LPD
4
10
0
1B Wide Seated Cable Row
4
15
60
2A T-Bar Row
4
10
0
2B Rev LPD
4
15
60
3A Hi Knees
6
20s
10
3B Mountain Climbers
6
20s
10
4A Wide Barbell Shrug
4
10
0
4B DB Shrug
4
15
60
5A Burpee
6
20s
10
5B DB Clean
6
20s
10
6A Inc DB Curls
3
10
0
6B Standing Hammer Curls
3
12
0
6C EZ Bar Rev Curl 7 Chin Ups
3 3
15 amrap
45 45
Weights
Notes elevate to go low
Weights
Notes
Week 8 Day 1
15s Sprints x12
Exercise
Sets
Reps
RI
1A Inc. DB Bench Press
4
8
0
1B Flat DB Fly
4
18
60
2A DB Bench Press
4
8
0
2B Inc DB Fly
4
18
60
3A Plank Shoulder Taps
6
20s
10
3B Plyo Push Up
6
20s
10
4A DB Shoulder Press
4
8
0
4B DB Lat Raise
4
18
60
5A EZ Bar Upright Row
4
8
0
5B Bent Over DB Rear Delt Rev Fly
4
18
60
6A Double Unders
6
20s
10
6B Push Press
6
20s
10
7A V Bar Tri Pressdown
3
8
0
7B Skullcrushers
3
10
0
7C Seated Overhead DB Tri Ext 8 Diamond Push Ups
3 3
18 amrap
45 45
Day 2
Jump Rope 8 mins
Exercise
Sets
Reps
RI
1A Back Squat
4
18
0
1B Tuck Jump
4
10
75
2A Goblet Squat
4
8
0
2B Bulgarian Split Squat
4
18ea
60
3A Squat Jumps
6
20s
10
3B Squats
6
20s
10
4A RDL
4
8
0
4B Seated Hamstring Curls
4
10
0
4C Standing Calf Rockers
4
18
60
5A Scissor Jumps
6
20s
10
5B Walking Lunges
6
20s
10
6A Hanging Leg Raises
2
amrap
0
6B Decline Sit Ups 6C Russian Twist
2 2
amrap amrap
0 60
Weights
Notes
more than week 7
Weights
Notes
Day 3
15s Sprints x12
Exercise
Sets
Reps
RI
1A Barbell Row
4
8
0
1B Close Grip Cable Row
4
18
60
2A Wide LPD
4
8
0
2B Straight Arm LPD
4
18
60
3A Plank
6
20s
10
3B Superman Iso
6
20s
10
4A Inc Bench DB Row
4
8
0
4B Barbell Shrug
4
18
60
5A Reactive Step Ups
6
20s
10
5B Renegade Row
6
20s
10
6A Preacher Curl
3
8
0
6B Barbell Curl
3
10
0
6C Alt DB Curl 7 Rev Grip Inverted Row
3 3
18ea amrap
45 45
Day 4
Jump Rope 8 mins
Exercise
Sets
Reps
RI
1A Inc Bench Press
4
8
0
1B DB Squeeze Press
4
18
60
2A Hi - Lo Cable Fly
4
18
0
2B Lo - Hi Cable Fly
4
8
60
3A Broad Jump
6
20s
10
3B 1 Arm Med Ball Push ups
6
20s
10
4A Military Press
4
8
0
4B DB L-Lat Raise
4
18
60
5A Wide Grip Upright Row
4
8
0
5B DB Inc Rev Fly
4
18
60
6A Jumping Jacks
6
20s
10
6B DB Thrusters
6
20s
10
7A Rope Tri Pressdown
3
8
0
7B Rope Tri Kickbacks
3
10ea
0
7C Lying DB Tri Extensions 8 Dips
3 3
18 amrap
45 45
Weights
Notes
more than week 7
Weights
Notes
Alt inclined arm with each set
more than week 7
Day 5
Jump Rope 8 mins
Exercise
Sets
Reps
RI
1A Deadlift
4
8
0
1B Plie Squat
4
18
60
2A Barbell Reverse Lunge
4
8ea
0
2B Barbell Hip Thruster
4
18
60
3A KB Swings
6
20s
10
3B Skater Jumps
6
20s
10
4A Leg Ext
4
8
0
4B Lying Hamstring Curl
4
10
0
4C Standing DB 1 Leg Calf Raises
4
18ea
60
5A Frog Hops
6
20s
10
5B Box Jumps
6
20s
10
6A Oblique Cable Crunches
2
amrap
0
6B Cable Crunches
2
amrap
0
6C Ab Roller 7 Air Sprints
2 6
amrap 20s
60 10
Day 6
15s Sprints x12
Exercise
Sets
Reps
RI
1A Close Grip LPD
4
8
0
1B Wide Seated Cable Row
4
18
60
2A T-Bar Row
4
8
0
2B Rev LPD
4
18
60
3A Hi Knees
6
20s
10
3B Mountain Climbers
6
20s
10
4A Wide Barbell Shrug
4
8
0
4B DB Shrug
4
18
60
5A Burpee
6
20s
10
5B DB Clean
6
20s
10
6A Inc DB Curls
3
8
0
6B Standing Hammer Curls
3
10
0
6C EZ Bar Rev Curl 7 Chin Ups
3 3
18 amrap
45 45
Weights
Notes elevate to go low
Weights
Notes
more than week 7
Week 9 Day 1
15s Sprints x12
Exercise
Sets
Reps
RI
1A Inc. DB Bench Press
4
6
0
1B Flat DB Fly
4
20
60
2A DB Bench Press
4
6
0
2B Inc DB Fly
4
20
60
3A Plank Shoulder Taps
6
20s
10
3B Plyo Push Up
6
20s
10
4A DB Shoulder Press
4
6
0
4B DB Lat Raise
4
20
60
5A EZ Bar Upright Row
4
6
0
5B Bent Over DB Rear Delt Rev Fly
4
20
60
6A Double Unders
6
20s
10
6B Push Press
6
20s
10
7A V Bar Tri Pressdown
3
6
0
7B Skullcrushers
3
8
0
7C Seated Overhead DB Tri Ext 8 Diamond Push Ups
3 3
20 amrap
45 45
Day 2
Jump Rope 8 mins
Exercise
Sets
Reps
RI
1A Back Squat
4
20
0
1B Tuck Jump
4
6
75
2A Goblet Squat
4
6
0
2B Bulgarian Split Squat
4
20ea
60
3A Squat Jumps
6
20s
10
3B Squats
6
20s
10
4A RDL
4
6
0
4B Seated Hamstring Curls
4
8
0
4C Standing Calf Rockers
4
20
60
5A Scissor Jumps
6
20s
10
5B Walking Lunges
6
20s
10
6A Hanging Leg Raises
2
amrap
0
6B Decline Sit Ups 6C Russian Twist
2 2
amrap amrap
0 60
Weights
Notes
more than week 8
Weights
Notes
Day 3
15s Sprints x12
Exercise
Sets
Reps
RI
1A Barbell Row
4
6
0
1B Close Grip Cable Row
4
20
60
2A Wide LPD
4
6
0
2B Straight Arm LPD
4
20
60
3A Plank
6
20s
10
3B Superman Iso
6
20s
10
4A Inc Bench DB Row
4
6
0
4B Barbell Shrug
4
20
60
5A Reactive Step Ups
6
20s
10
5B Renegade Row
6
20s
10
6A Preacher Curl
3
6
0
6B Barbell Curl
3
8
0
6C Alt DB Curl 7 Rev Grip Inverted Row
3 3
20ea amrap
45 45
Day 4
Jump Rope 8 mins
Exercise
Sets
Reps
RI
1A Inc Bench Press
4
6
0
1B DB Squeeze Press
4
20
60
2A Hi - Lo Cable Fly
4
20
0
2B Lo - Hi Cable Fly
4
6
60
3A Broad Jump
6
20s
10
3B 1 Arm Med Ball Push ups
6
20s
10
4A Military Press
4
6
0
4B DB L-Lat Raise
4
20
60
5A Wide Grip Upright Row
4
6
0
5B DB Inc Rev Fly
4
20
60
6A Jumping Jacks
6
20s
10
6B DB Thrusters
6
20s
10
7A Rope Tri Pressdown
3
6
0
7B Rope Tri Kickbacks
3
8ea
0
7C Lying DB Tri Extensions 8 Dips
3 3
20 amrap
45 45
Weights
Notes
more than week 8
Weights
Notes
Alt inclined arm with each set
more than week 8
Day 5
Jump Rope 8 mins
Exercise
Sets
Reps
RI
1A Deadlift
4
6
0
1B Plie Squat
4
20
60
2A Barbell Reverse Lunge
4
6ea
0
2B Barbell Hip Thruster
4
20
60
3A KB Swings
6
20s
10
3B Skater Jumps
6
20s
10
4A Leg Ext
4
6
0
4B Lying Hamstring Curl
4
8
0
4C Standing DB 1 Leg Calf Raises
4
20ea
60
5A Frog Hops
6
20s
10
5B Box Jumps
6
20s
10
6A Oblique Cable Crunches
2
amrap
0
6B Cable Crunches
2
amrap
0
6C Ab Roller 7 Air Sprints
2 6
amrap 20s
60 10
Day 6
15s Sprints x12
Exercise
Sets
Reps
RI
1A Close Grip LPD
4
6
0
1B Wide Seated Cable Row
4
20
60
2A T-Bar Row
4
6
0
2B Rev LPD
4
20
60
3A Hi Knees
6
20s
10
3B Mountain Climbers
6
20s
10
4A Wide Barbell Shrug
4
6
0
4B DB Shrug
4
20
60
5A Burpee
6
20s
10
5B DB Clean
6
20s
10
6A Inc DB Curls
3
6
0
6B Standing Hammer Curls
3
8
0
6C EZ Bar Rev Curl 7 Chin Ups
3 3
20 amrap
45 45
Weights
Notes elevate to go low
Weights
Notes
more than week 8
Week 10 Day 1
15s Sprints x15
Exercise
Sets
Reps
RI
1A Inc. DB Bench Press
4
8
0
1B Flat DB Fly
4
18
60
2A DB Bench Press
4
8
0
2B Inc DB Fly
4
18
60
3A Plank Shoulder Taps
8
20s
10
3B Plyo Push Up
8
20s
10
4A DB Shoulder Press
4
8
0
4B DB Lat Raise
4
18
60
5A EZ Bar Upright Row
4
8
0
5B Bent Over DB Rear Delt Rev Fly
4
18
60
6A Double Unders
8
20s
10
6B Push Press
8
20s
10
7A V Bar Tri Pressdown
3
8
0
7B Skullcrushers
3
15
0
7C Seated Overhead DB Tri Ext 8 Diamond Push Ups
3 3
18 amrap
45 30
Day 2
Jump Rope 10 mins
Exercise
Sets
Reps
RI
1A Back Squat
4
18
0
1B Tuck Jump
4
12
75
2A Goblet Squat
4
8
0
2B Bulgarian Split Squat
4
18ea
60
3A Squat Jumps
8
20s
10
3B Squats
8
20s
10
4A RDL
4
8
0
4B Seated Hamstring Curls
4
15
0
4C Standing Calf Rockers
4
18
60
5A Scissor Jumps
8
20s
10
5B Walking Lunges
8
20s
10
6A Hanging Leg Raises
2
amrap
0
6B Decline Sit Ups 6C Russian Twist
2 2
amrap amrap
0 45
Weights
Notes
Weights
Notes
Day 3
15s Sprints x15
Exercise
Sets
Reps
RI
1A Barbell Row
4
8
0
1B Close Grip Cable Row
4
18
60
2A Wide LPD
4
8
0
2B Straight Arm LPD
4
18
60
3A Plank
8
20s
10
3B Superman Iso
8
20s
10
4A Inc Bench DB Row
4
8
0
4B Barbell Shrug
4
18
60
5A Reactive Step Ups
8
20s
10
5B Renegade Row
8
20s
10
6A Preacher Curl
3
8
0
6B Barbell Curl
3
15
0
6C Alt DB Curl 7 Rev Grip Inverted Row
3 3
18ea amrap
45 30
Day 4
Jump Rope 10 mins
Exercise
Sets
Reps
RI
1A Inc Bench Press
4
8
0
1B DB Squeeze Press
4
18
60
2A Hi - Lo Cable Fly
4
18
0
2B Lo - Hi Cable Fly
4
8
60
3A Broad Jump
8
20s
10
3B 1 Arm Med Ball Push ups
8
20s
10
4A Military Press
4
8
0
4B DB L-Lat Raise
4
18
60
5A Wide Grip Upright Row
4
8
0
5B DB Inc Rev Fly
4
18
60
6A Jumping Jacks
8
20s
10
6B DB Thrusters
8
20s
10
7A Rope Tri Pressdown
3
8
0
7B Rope Tri Kickbacks
3
15ea
0
7C Lying DB Tri Extensions 8 Dips
3 3
18 amrap
45 30
Weights
Notes
Weights
Notes
Alt inclined arm with each set
Day 5
Jump Rope 10 mins
Exercise
Sets
Reps
RI
1A Deadlift
4
8
0
1B Plie Squat
4
18
60
2A Barbell Reverse Lunge
4
8ea
0
2B Barbell Hip Thruster
4
18
60
3A KB Swings
8
20s
10
3B Skater Jumps
8
20s
10
4A Leg Ext
4
8
0
4B Lying Hamstring Curl
4
15
0
4C Standing DB 1 Leg Calf Raises
4
18ea
60
5A Frog Hops
8
20s
10
5B Box Jumps
8
20s
10
6A Oblique Cable Crunches
2
amrap
0
6B Cable Crunches
2
amrap
0
6C Ab Roller 7 Air Sprints
2 8
amrap 20s
45 10
Day 6
15s Sprints x15
Exercise
Sets
Reps
RI
1A Close Grip LPD
4
8
0
1B Wide Seated Cable Row
4
18
60
2A T-Bar Row
4
8
0
2B Rev LPD
4
18
60
3A Hi Knees
8
20s
10
3B Mountain Climbers
8
20s
10
4A Wide Barbell Shrug
4
8
0
4B DB Shrug
4
18
60
5A Burpee
8
20s
10
5B DB Clean
8
20s
10
6A Inc DB Curls
3
8
0
6B Standing Hammer Curls
3
15
0
6C EZ Bar Rev Curl 7 Chin Ups
3 3
18 amrap
45 30
Weights
Notes elevate to go low
Weights
Notes
Week 11 Day 1
15s Sprints x15
Exercise
Sets
Reps
RI
1A Inc. DB Bench Press
4
6
0
1B Flat DB Fly
4
20
60
2A DB Bench Press
4
6
0
2B Inc DB Fly
4
20
60
3A Plank Shoulder Taps
8
20s
10
3B Plyo Push Up
8
20s
10
4A DB Shoulder Press
4
6
0
4B DB Lat Raise
4
20
60
5A EZ Bar Upright Row
4
6
0
5B Bent Over DB Rear Delt Rev Fly
4
20
60
6A Double Unders
8
20s
10
6B Push Press
8
20s
10
7A V Bar Tri Pressdown
3
6
0
7B Skullcrushers
3
18
0
7C Seated Overhead DB Tri Ext 8 Diamond Push Ups
3 3
20 amrap
45 30
Day 2
Jump Rope 10 mins
Exercise
Sets
Reps
RI
1A Back Squat
4
20
0
1B Tuck Jump
4
10
75
2A Goblet Squat
4
6
0
2B Bulgarian Split Squat
4
20ea
60
3A Squat Jumps
8
20s
10
3B Squats
8
20s
10
4A RDL
4
6
0
4B Seated Hamstring Curls
4
18
0
4C Standing Calf Rockers
4
20
60
5A Scissor Jumps
8
20s
10
5B Walking Lunges
8
20s
10
6A Hanging Leg Raises
2
amrap
0
6B Decline Sit Ups 6C Russian Twist
2 2
amrap amrap
0 45
Weights
Notes
more than week 10
Weights
Notes
Day 3
15s Sprints x15
Exercise
Sets
Reps
RI
1A Barbell Row
4
6
0
1B Close Grip Cable Row
4
20
60
2A Wide LPD
4
6
0
2B Straight Arm LPD
4
20
60
3A Plank
8
20s
10
3B Superman Iso
8
20s
10
4A Inc Bench DB Row
4
6
0
4B Barbell Shrug
4
20
60
5A Reactive Step Ups
8
20s
10
5B Renegade Row
8
20s
10
6A Preacher Curl
3
6
0
6B Barbell Curl
3
18
0
6C Alt DB Curl 7 Rev Grip Inverted Row
3 3
20ea amrap
45 30
Day 4
Jump Rope 10 mins
Exercise
Sets
Reps
RI
1A Inc Bench Press
4
6
0
1B DB Squeeze Press
4
20
60
2A Hi - Lo Cable Fly
4
20
0
2B Lo - Hi Cable Fly
4
6
60
3A Broad Jump
8
20s
10
3B 1 Arm Med Ball Push ups
8
20s
10
4A Military Press
4
6
0
4B DB L-Lat Raise
4
20
60
5A Wide Grip Upright Row
4
6
0
5B DB Inc Rev Fly
4
20
60
6A Jumping Jacks
8
20s
10
6B DB Thrusters
8
20s
10
7A Rope Tri Pressdown
3
6
0
7B Rope Tri Kickbacks
3
18ea
0
7C Lying DB Tri Extensions 8 Dips
3 3
20 amrap
45 30
Weights
Notes
more than week 10
Weights
Notes
Alt inclined arm with each set
more than week 10
Day 5
Jump Rope 10 mins
Exercise
Sets
Reps
RI
1A Deadlift
4
6
0
1B Plie Squat
4
20
60
2A Barbell Reverse Lunge
4
6ea
0
2B Barbell Hip Thruster
4
20
60
3A KB Swings
8
20s
10
3B Skater Jumps
8
20s
10
4A Leg Ext
4
6
0
4B Lying Hamstring Curl
4
18
0
4C Standing DB 1 Leg Calf Raises
4
20ea
60
5A Frog Hops
8
20s
10
5B Box Jumps
8
20s
10
6A Oblique Cable Crunches
2
amrap
0
6B Cable Crunches
2
amrap
0
6C Ab Roller 7 Air Sprints
2 8
amrap 20s
45 10
Day 6
15s Sprints x15
Exercise
Sets
Reps
RI
1A Close Grip LPD
4
6
0
1B Wide Seated Cable Row
4
20
60
2A T-Bar Row
4
6
0
2B Rev LPD
4
20
60
3A Hi Knees
8
20s
10
3B Mountain Climbers
8
20s
10
4A Wide Barbell Shrug
4
6
0
4B DB Shrug
4
20
60
5A Burpee
8
20s
10
5B DB Clean
8
20s
10
6A Inc DB Curls
3
6
0
6B Standing Hammer Curls
3
18
0
6C EZ Bar Rev Curl 7 Chin Ups
3 3
20 amrap
45 30
Weights
Notes elevate to go low
Weights
Notes
more than week 10
Week 12 Day 1
15s Sprints x15
Exercise
Sets
Reps
RI
1A Inc. DB Bench Press
4
4
0
1B Flat DB Fly
4
22
60
2A DB Bench Press
4
4
0
2B Inc DB Fly
4
22
60
3A Plank Shoulder Taps
8
20s
10
3B Plyo Push Up
8
20s
10
4A DB Shoulder Press
4
4
0
4B DB Lat Raise
4
22
60
5A EZ Bar Upright Row
4
4
0
5B Bent Over DB Rear Delt Rev Fly
4
22
60
6A Double Unders
8
20s
10
6B Push Press
8
20s
10
7A V Bar Tri Pressdown
3
4
0
7B Skullcrushers
3
20
0
7C Seated Overhead DB Tri Ext 8 Diamond Push Ups
3 3
22 amrap
45 30
Day 2
Jump Rope 10 mins
Exercise
Sets
Reps
RI
1A Back Squat
4
22
0
1B Tuck Jump
4
8
75
2A Goblet Squat
4
4
0
2B Bulgarian Split Squat
4
22ea
60
3A Squat Jumps
8
20s
10
3B Squats
8
20s
10
4A RDL
4
4
0
4B Seated Hamstring Curls
4
20
0
4C Standing Calf Rockers
4
22
60
5A Scissor Jumps
8
20s
10
5B Walking Lunges
8
20s
10
6A Hanging Leg Raises
2
amrap
0
6B Decline Sit Ups 6C Russian Twist
2 2
amrap amrap
0 45
Weights
Notes
more than week 11
Weights
Notes
Day 3
15s Sprints x15
Exercise
Sets
Reps
RI
1A Barbell Row
4
4
0
1B Close Grip Cable Row
4
22
60
2A Wide LPD
4
4
0
2B Straight Arm LPD
4
22
60
3A Plank
8
20s
10
3B Superman Iso
8
20s
10
4A Inc Bench DB Row
4
4
0
4B Barbell Shrug
4
22
60
5A Reactive Step Ups
8
20s
10
5B Renegade Row
8
20s
10
6A Preacher Curl
3
4
0
6B Barbell Curl
3
20
0
6C Alt DB Curl 7 Rev Grip Inverted Row
3 3
22 amrap
45 30
Day 4
Jump Rope 10 mins
Exercise
Sets
Reps
RI
1A Inc Bench Press
4
4
0
1B DB Squeeze Press
4
22
60
2A Hi - Lo Cable Fly
4
22
0
2B Lo - Hi Cable Fly
4
4
60
3A Broad Jump
8
20s
10
3B 1 Arm Med Ball Push ups
8
20s
10
4A Military Press
4
4
0
4B DB L-Lat Raise
4
22
60
5A Wide Grip Upright Row
4
4
0
5B DB Inc Rev Fly
4
22
60
6A Jumping Jacks
8
20s
10
6B DB Thrusters
8
20s
10
7A Rope Tri Pressdown
3
4
0
7B Rope Tri Kickbacks
3
20ea
0
7C Lying DB Tri Extensions 8 Dips
3 3
22 amrap
45 30
Weights
Notes
more than week 11
Weights
Notes
Alt inclined arm with each set
more than week 11
Day 5
Jump Rope 10 mins
Exercise
Sets
Reps
RI
1A Deadlift
4
4
0
1B Plie Squat
4
22
60
2A Barbell Reverse Lunge
4
4ea
0
2B Barbell Hip Thruster
4
22
60
3A KB Swings
8
20s
10
3B Skater Jumps
8
20s
10
4A Leg Ext
4
4
0
4B Lying Hamstring Curl
4
20
0
4C Standing DB 1 Leg Calf Raises
4
22
60
5A Frog Hops
8
20s
10
5B Box Jumps
8
20s
10
6A Oblique Cable Crunches
2
amrap
0
6B Cable Crunches
2
amrap
0
6C Ab Roller 7 Air Sprints
2 8
amrap 20s
45 10
Day 6
15s Sprints x15
Exercise
Sets
Reps
RI
1A Close Grip LPD
4
4
0
1B Wide Seated Cable Row
4
22
60
2A T-Bar Row
4
4
0
2B Rev LPD
4
22
60
3A Hi Knees
8
20s
10
3B Mountain Climbers
8
20s
10
4A Wide Barbell Shrug
4
4
0
4B DB Shrug
4
22
60
5A Burpee
8
20s
10
5B DB Clean
8
20s
10
6A Inc DB Curls
3
4
0
6B Standing Hammer Curls
3
20
0
6C EZ Bar Rev Curl 7 Chin Ups
3 3
22 amrap
45 30
Weights
Notes elevate to go low
Weights
Notes
more than week 11