1)DB overhead press: 27.5x8/30x8/30x8/27.5x8
2a)1 arm DB row: 40x8/50x8/55x8
2b)Feet elevated pushups: 3x10
3)Pullups(30 second rest) wide-2x5/neutral-2x5
4a)Lateral raises: 3x12
4b)Pullaparts: 3x15
Finisher-
Overhead dumbbell carries x25 seconds x3 +
Lsit hold 4x12-15 seconds
WEDNESDAY LOWER BODY
1)Hang power cleans: 95x3x5/115x3/2/1
2)Hack squats: 3x12
3a)Walking lunges: 3x10
3b)Cable pullthroughs: 3x15
4a)Single leg hip thrusts: 3x10
4b)Seated abductions: 3x25
5)Reverse crunches: 3x12
http://instagram.com/p/wbn-LFFCj7/?modal=true
FRIDAY UPPER
1)Handstand pushups: 6x3
2a)DB chest press: 45x2x8/ 1x14
2b)Lat pulldown: 85x3x10
2a)Inverted row: 3x10-12
2b)Dips: 1x8/2x6
3a)Bicep curls: 3x10-12
3b)OH cable tricep extension: 2x12
Battle ropes: 4 x 20 seconds all out
SATURDAY LOWER BODY
1)Single leg squat to bench-3x8
2)Single leg RDL-3x12
3)Glute ham raise: 3x10
4)BB hip thrust: 3x12
5a)Ab wheel rollouts: 3x12
5b)Cable abductions: 3x12
Deadmill sprints: 20 seconds all out, 60-90 second rest, 6-8 times
