Bodyweight Workout

10-minute joint mobility and dynamic warm-up

THEN:

30x Jumping Jacks + 20x Bodyweight Squats + 20 seconds Hardstyle Plank

Complete 3 Rounds

THEN:

5 Rounds of the following: 5x Pistol Squat + 5x Pike Press (or handstand push-up) + 5x Pull-ups

Notes: Do a progression for pistol squats, pike presses/handstand push-up, and pull-ups that is challenging for you. If you complete 5 repetitions fairly easily with one progression move on to the next progression in the following set. Lookup my friend Al Kavadlo’s Youtube channel for progression instruction.

THEN:

Fitness Circuit – Do 8 reps of the exercises in succession

A) Tuck Jumps

B) Dips

C) Split Jumps

D) Inverted Row (or TRX Row)

E) Diamond Push-ups

Rest 90 seconds to 2 minutes

Complete 3-5 rounds

THEN:

Pull-up Bar Dead Hangs for as long as you can hold

2 rounds

Gym Workout

10-minute joint mobility and dynamic warm-up

THEN:

20x KB Swing + 20 seconds Hardstyle Plank

3 Rounds

THEN:

5 Rounds of the following: 5x Double KB or DB Clean and Press + 5x Pull-ups

Notes: Take minimal rest between Double Clean and Press and Pull-ups. Do weighted pull-ups if you are capable. Increase weight progressively each set if you complete 5 repetitions in previous set. If you don’t make it to 5 pull-ups in a set lower weight for next set. Take at least 90 seconds after each set of pull-ups before starting next round.

THEN:

DB Complex – Do 8 reps of the following exercises in succession

A) Front Squat Push Press (FSPP, aka Thruster)

B) Renegade Row (each side)

C) Walking Lunge (each side)

D) Bent Row

E) Push-ups

Rest 90 seconds to 2 minutes

Complete 3-5 Rounds

THEN:

Double DB or KB Farmer’s Walk 25 meters

3 Rounds with 90 seconds to 2 minute rest between rounds