Treadmill Sprints: 10 seconds on/10 seconds off for 10-12 minutes
Quad-Set:
Barbell Bench Press 95-135 for failure ( I go for 30+ the first set)
Chest Flys-20 reps
Push-ups-20 reps
Weighted Crunches – 20 reps
Repeat for 5 sets low to no rest
Tri-Set:
Pullups – 15 reps ( or just failure)
Pulldowns – 15 reps close 15 wide grip
Ab Wheels – 15 reps
Repeat for 5 sets
Treadmill Sprints: 10 seconds on/10 seconds off for 10 minutes
Jump Rope Sprints 10 seconds on/10 seconds off for 10 minutes
10 minutes of walking lunges
Jump Rope Sprints 10 seconds on/10 seconds off for 5 minutes
Squat 135 for 50 reps in 1-2 sets
THICK ABZ
Weighted crunches -100 reps with a 25b plate
Ab wheels -50 reps
Weighted crunches -100 reps with a 25b plate
Back extensions 3×25 reps
Pullups – 5-10 reps
Pushups – 15-20 reps
Bodyweight skulls – 10-15 reps
Knee Ups (15-20 reps) or Toes 2 Bar (10-15)
Repeat for 10 sets
Run 1/2 mile to start for time:
Alternate Fury Punches with 5lb Dumbbells 1 minute
Jump Rope – 1 minute
6-8 sets
Lateral Raise – 50 reps
Jump Rope – 1 minute
Front Raise – 50 reps
Jump rope -1 minute
2 sets
Barbell Shrugs / Side lying laterals
Every time you get 50 reps in shrugs you immediatly
do 2 sets of 10 reps with no rest of side lying laterals
50 reps at 135 – 2 sets of 10 reps side lying laterals
50 reps at 225 – 2 sets of 10 reps side lying laterals
50 reps at 315 – 2 sets of 10 reps side lying laterals
Run 1/2 mile for time:
20 reps
Skull crushers
Rope Pushdowns
Band pushdowns or Straight bar pushdowns
then
15 reps
Straight bar curls
Preacher curls
Incline dumbbell curls
6-8 rounds no rest
50 Ab Wheels
400 meters lunges for time
THICK ABZ
Weighted crunches -100 reps with a 25b plate
Ab wheels -50 reps
Weighted crunches -100 reps with a 25b plate
60 minutes alternate
5 minutes walk at 10-15% incline
5 minutes run at 0%