A) 5 Consecutive Triple Sets (all Body Weight)
1) Pull-Ups x 10 reps
2) Push-Ups x 10 reps
3) Squats x 10 reps
B) 6 Explosive Triple Sets (same weight and bar for all 3 exercises)
1) Barbell Flat Bench Presses x 6 reps
2) Barbell Bent-Over Rows (45 degree angle) x 6 reps
3) Barbell Squat Jumps x 6 reps
4) Recovery x 60 sec's
C) 5 Core Circuits
1) Alternating V-Ups x 10 each leg
2) Supine Bicycles x 10 each leg
3) Supine Wipers (with legs arcing side to side) x 10 each side
4) Prone Supermen (alternating opposite arm & leg raises) x 10 each arm / leg
5) Recovery x 60 sec's
D) 10 H.I.T.T Rounds (Any Mode: Stepper / Treadmill / Calistenics / Etc.)
1) 90% of Maximum Effort x 60 sec's
2) 60% of Maximum Effort x 60 sec's
*** ALWAYS @ 100% Max Intensity!
1) Pull-Ups x 10 reps
2) Push-Ups x 10 reps
3) Squats x 10 reps
B) 6 Explosive Triple Sets (same weight and bar for all 3 exercises)
1) Barbell Flat Bench Presses x 6 reps
2) Barbell Bent-Over Rows (45 degree angle) x 6 reps
3) Barbell Squat Jumps x 6 reps
4) Recovery x 60 sec's
C) 5 Core Circuits
1) Alternating V-Ups x 10 each leg
2) Supine Bicycles x 10 each leg
3) Supine Wipers (with legs arcing side to side) x 10 each side
4) Prone Supermen (alternating opposite arm & leg raises) x 10 each arm / leg
5) Recovery x 60 sec's
D) 10 H.I.T.T Rounds (Any Mode: Stepper / Treadmill / Calistenics / Etc.)
1) 90% of Maximum Effort x 60 sec's
2) 60% of Maximum Effort x 60 sec's
*** ALWAYS @ 100% Max Intensity!