MONDAY

A1. DB Split Squats: 5 x 6/leg, 31XO, rest 45 seconds

A2. Bridge Walkovers: 5 x 6, rest 45 seconds
Rest three minutes after completing all sets of A1 and A2
B1. Step-Downs, 10" box: 4 x 15-20/leg, 3110, rest 45 seconds
B2. Parallel-Grip Ring Chin-ups: 4 x 6-8, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of B1 and B2
C1. Single Leg Back Extension: 4 x 6-8/leg, 2012, rest 45 seconds
C2. HSPU: 4 x 6-8, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of C1 and C2
TUESDAY
A1. Wtd Pistols: 5 x 6/leg, 40X0, rest 45 seconds
A2. Tuck Front Lever Pullups: 5 x 6, 20X0, rest 45 seconds
Rest 3 minutes after completing all sets of A1 and A2
B1. Sandbag Russian Step-ups: 4 x 8-10/leg, X0X0, rest 45 seconds
B2. Swinging Dips: 4 x 15, X0X0, rest 45 seconds
Rest 3 minutes after completing all sets of B1 and B2
C1. Harrop Curl: 3 x 6-8, 30X0, rest 45 seconds
C2. L-Sit Press to Shoulderstand (rings): 3 x 4-5, 3231, rest 45 seconds
C3. Seated Dumbbell External Rotation, Elbow on Knee: 3 x 6-8, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of C1, C2 and C3
THURSDAY
A1. Knee Jumps: 5 x 10, rest 45 seconds
A2. Russian KB Swings (heavy): 5 x 15, X0X0, rest 45 seconds
Notes: swing only to shoulder height.
Rest 3 minutes after completing all sets of A1 and A2
B1. KB Weighted Deck Squats: 4 x 8, 30X0, rest 45 seconds
B2. Muscle-Ups: 4 x AMRAP in 45 seconds, rest 45 seconds
B3. Body Levers: 4 x 6-8, 30A0, rest 45 seconds
Rest 3 minutes after completing all sets of B1, B2, and B3
C1. Wide Stance Wtd. Good Mornings: 3 x 6-8, 30X0, rest 45 seconds
C2. One-Arm Bent-Over Trap 3: 3 x 8-10, 2012, rest 45 seconds
C3. Rear Delt Raise: 3 x 10-12, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of C1, C2 and C3
FRIDAY
A. Straddle Presses: 10 x 4, 3111, rest 45 seconds
Rest 5 minutes after completing all sets of A
B1. 360 Pulls: 8 x 3, 3030, rest 45 seconds
B2. Rotations thru High Bridge: 8 x 3/3, rest 45 seconds