Push/Pull Calisthenics Workout
- Pull Ups (Weighted or B/W) - 12, 10, 8, 6
- Dips (Weighted or B/W) - 12, 10, 8, 6
- Pike Pushups - 6-8 x 3
- Inverted Rows (Weighted or B/W) - 8-10 x 3
- Ski Erg Intervals - 30 on/30 rest x 8
Lower Body Workout
- Barbell Box Squats - 10, 8, 6
- 45-Degree Leg Press - 12, 10, 8, 6
- Leg Extension - 15, 12, 10, 10
- Swiss Ball Leg Curl - 15 x 3
- Single-arm KB Swing Intervals - 30 on/15 rest x 8
20-min AMRAP (AS MANY ROUNDS AS POSSIBLE)
- 250 metre Row
- 10 Dumbbell Snatch (L)
- 10 Dumbbell Snatch (R)
- 10 Med Ball Slam
- 10 Chest-to-floor Burpees
25/30min EMOM (EVERY MINUTE ON MINUTE)
- 10 DB Incline Bench Press
- 10 DB Chest-supported Row
- 10 DB Romanian Deadlift
- 10 DB Shoulder Press (Standing)
- 10 DB Goblet Squat
- 8-10 Pull Ups
