TUESDAY 12-15-15


  • Diesel / Amped Warm-up

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks


  • All: Bench Press

Form: 5x8
Cons: 5x4
Int: 5,5,3,3, Drop set


Every 90s alternating Pull/Push
Pulls first and last (extra set)

  • Form:A1: Ring Row (4x12)

  • Form: A2: Bench Dip (3x8)

  • Consistency/Intensity: A1: Pull-up / Chin-up (4x12)

Wide Grip -- Chest to bar -- use a band as needed
Really focus on squeezing upper back

  • Consistency/Intensity: A2: Dip (3x5)

Rings -- Weighted if possible