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Set/Reps/Rest
Exercise
3X 8 60s
Pullup
3X 15 60s
Body Row
3X 15 60s
Dip
3X 15 60s
Decline Pushup
3X 10 60s
Triceps varition + diamond push up
Pullup
body row
Dip
Pushup
Squat
Bridge Hamstring
Set/Reps/Rest
Exercise
3X 10 60s
Chinup
3X 12 60s
Body curls
3X 15 60s
SBdip
3X 15 60s
Decline pushup
3X 12 60s
tose to bar + V-up
Set/Reps/Rest
Exercise
3X 12 60s
Back Squat
3X 16 60s
barbell lunges
2X 90s 60s
wall sit
3X 10 60s
bridge curls
3X 10 60s
Calf rises
Set/Reps/Rest
Exercise
4X 8 60s
Pullup
3X 15 60s
Body Row
3X 12 60s
Elevated pike push up
3X 12 60s
Hindu Pushup
4X 15 60s
Dip
4X 15 60s
Pushup
Pullup
body row
Dip
Pushup
Squat
Bridge Hamstring
Set/Reps/Rest
Exercise
4X 10 60s
Chinup
4X 12 60s
Body Curls
4X 15 60s
Decline pushup
4X 15 60s
SBdip
4X 16 60s
Diamond pushup
3X 10 60s
dragon flag + abs roll
Set/Reps/Rest
Exercise
3X 10 60s
barbell lunges
4X 8 60s
Back Squat
4X 8 60s
deadlift
3X 10 60s
bridge hamstring
Set/Reps/Rest
Exercise
3X 10 60s
Pullup
3X 12 60s
Ice maker
3X 10 60s
dip explosive
4X 20 60s
pushup w to c plyo
3X 20 60s
Archer pushup
3X 10 60s
Face Pull
Set/Reps/Rest
Exercise
3X 12 60s
Chinup w+c+w
3X 8 90s
Ring biceps curl eccentric
3X 15 60s
Ring Pushup
3X 8 60s
Ring Fly
3X 12 60s
Elevated pike push up
3X 10 60s
korean dip
Set/Reps/Rest
Exercise
3X 30+20 60s
Lunges jump + Air squat
3X 12 60s
Bulgarian Split squat
3X 12 60s
One leg dead lift
3X 8 90s
Nordic
3X 12 60s
Calf rises
Set/Reps/Rest
Exercise
4X 10 60s
Pullup + isometric10s
3X 12 60s
Inverted Deadlift
4X 20s 90s
Tuck F-Lever
4X 20 60s
Pushup Clap
4X 20 60s
Dip
Set/Reps/Rest
Exercise
4X 12 60s
Chinup L-hang
4X 15 60s
Body curls
4X 20 60s
Ring Decline pushup
4X 20 60s
SBdip
4X 12 60s
Triceps Varition
Set/Reps/Rest
Exercise
4X 15 60s
Back Squat
4X 20 60s
barbell lunges
4X 12 60s
Deadlift
3X 10 60s
bridge curls
3X 10 60s
Calf rises
