Bodyweight Anabolics

Part One: Legs (Knee Dominant)

Perform this circuit for 15 minutes total:
Pistol Squat (Right) 3 reps
Pistol Squat (Left) 3 reps
No rest! Switch legs each round and keep going!

Part Two: Legs (Hip Dominant)

Perform this entire sequence 3 times through, both right and left:
Hip Lift 8 - 12 reps 1 sec up/ 2 sec hold/
lower under control
Rear Lunge 8 - 12 reps focus on pulling yourself
back up through the heel
Hip Lift Max (stop one rep short of 1 sec up/ 2 sec hold/
failure) lower under control
Rest 30 seconds - change legs on alternate rounds

Part Three: Chest

Perform this entire sequence 3 times through:
Quad Squat Max (stop one rep short of
failure)
Push Up 8 - 12 reps
Rest 1 minute
 Bodyweight Anabolics
Part Four: Shoulders
One round is 6 times through this sequence. Do
3 rounds total:
Rocca 4 reps
Rest 15 seconds
Rest 1 minute at the end of each full round

Part Five: Back

One round is 6 times through this sequence. Do 3 rounds
total:
Bodyweight Row 4 reps
Rest 15 seconds
Rest 1 minute at the end of each full round

Part Six: Arm Annihilator

Perform this sequence 3 times through:
Biceps Static Hold 30 - 60 seconds
Triceps Static Hold 30 - 60 seconds