Tyler Saunders - Training Plan

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

Author: Tyler Saunders