Click To Join NOW!
MONDAY
Click To Join NOW!

 

3-WAY PUSH-UPS

Close/Medium/Wide
15-20 each way

 

SUPERSET WITH:

 

3-WAY PULL-UPS

Close/Medium/Wide
5 reps each way

5 TOTAL SETS

ISOMETRIC HOLDS: 5 SETS

Chin-up Holds – To Failure
Halfway-down Push-ups holds: To Failure

3-5 SETS

Bodyweight Skulls: 10-30 reps
Ab Wheels: 25 reps

CORE: 3-5 SETS

Full Sit-ups: 30 reps
Supermans: 30 reps

LUNGES

400 Meters of Lunges or 12-15 minutes
800 meters of lunges or 24-30 minutes