Accessory #1
3 Sets:
- 5 Weighted Strict Pull-ups
- 10 Barbell/Dumbbell Bench/Floor Presses
- 30 Bicycle Crunches
- 20 Goblet Squats

Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 12 Single Arm Kettlebell Bottom Up Presses (each side)
- 20 Candlestick Toe Touches
- 20 Calf Raises

Accessory #1
3 Sets:
- 12 Dumbbell Bench/Floor Press
- 12 Dumbbell Bicep Curls
- 20 Star Fish Crunches (total)

Accessory #2
3 Sets:
- 10 Barbell Supinated Bent Over Rows
- 12 Single Arm Overhead Dumbbell Tricep Extensions
- 0:30 Plate Pinch Hold (each side)
- 0:30 Side Plank Hip Touches (each side)

Accessory #1
3-4 Sets:
- 15 Dumbbell Bench/Floor Press
- 12 Barbell Bicep Curls
- 10 V-ups

Accessory #2
3 Sets:
- 1:00 Bar Dead Hang
- 1:00 Medince Ball Bear Hug Hold
- 12 Banded Tricep Extensions

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 2 Laps Sled Push

Accessory #2
3 Sets:
- 15 Dumbbell Romanian Deadlifts
- 15 Dumbbell Bench Press

Accessory #3
3 Sets:
- 100m Farmers Carry
- 1 minute Calorie Row

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 2 Laps Sled Push

Accessory #2
3 Sets:
- 15 Bench/Floor Press
- 15 Banded Side Steps (each side)

Accessory #3
3 Sets:
- 10 Calorie Row
- 1 minute Plank
- 1 minute Wall Sit

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Single Leg Romanian Deadlifts (each side)
- 30 seconds Hollow Hold
- 1 minute Jump Rope

Accessory #2
3 Sets:
- 15 Dumbbell Bench Press
- 15 Weighted Step-ups (each side)
- 1 minute Plank
- 1 minute Calorie Row

Accessory #1
3 Sets:
- 10 Toes to Rings
- 10 Weighted Step Back Lunges (each side)
- 100m Suitcase Carry (50m right/50m left)

Accessory #2
3 Sets:
- 15 Bench/Medball/Floor Press
- 2 Laps Sled Push
- 15 Banded Side Leg Raises (each side)

Core
3 Sets:
- 20 Clam Crunches
- 30 seconds Hollow Hold
- 1 minute Plank

Accessory #1
3 Sets:
- 10 Pull-ups
- 10 Slow Eccentric Romanian Deadlifts
- 1 minute Battle Ropes

Accessory #2
3 Sets:
- 15 Bench/Floor/Medicine Ball Press
- 15 Dumbbell Step-ups (each side)
- 2 Laps Sled Push

Core
2-3 Sets:
- 10 Leg Raises
- 20 Block Taps
- 30 Sit-ups

Accessory #1
3 Sets:
- 15 Dumbbell Romanian Deadlifts
- 15 Dumbbell Bench Press
- 15 Toes to Rings

Accessory #2
3 Sets:
- 15 Dumbbell Pause Squats
- 15 Dumbbell Bicep Curls
- 2 Laps Sled Push

Accessory #3
- 400m Farmers Carry

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Single Leg Romanian Deadlifts (each side)

Accessory #2
3 Sets:
- 10 Dumbbell Bench Press
- 2 Laps Sled Push

Core
2-3 Sets:
- 20 Crunches
- 20 Dead Bugs
- 1 minute Plank

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Weighted Step-ups (each leg)
- 30 seconds Hollow Hold

Accessory #2
3 Sets:
- 15 Dumbbell Bench Press
- 20 Banded Side Leg Raises (each side)
- 1 minute Plank

Accessory #3
- 400m Famers Carry

Deload Week

Strength
Strict Pull-ups:
- 4x5 (Chose a band or weight that will make you struggle for your last rep)
Isometric Pull-up Hold:
- 4x10 seconds (Rest 1 minute between sets)
Bent Over Row:
- 4x5

Accessory #1
3 Sets:
- 10 Weighted Step Back Lunges (each side)
- 15 Dumbbell Bench Press
- 50m Suitcase Carry

Accessory #2
3 Sets:
- 25 Clam Crunches
- Plank (60s, 75s, 90s)

Bench press  

3-3-3-3-3 plus 

Or 

Floor Press 

6-6-6-6-6 plus 

Or 

Tempo Pushups 

9-9-9-9-9  plus 

Every 90 sec for 9 min 

12  cals cardio machine  or 40 DU or 50 Jumping jacks 

Max burpees remainder of time 

Score is burpees 

30 sec plank 

30 sec super mans X4 

Floor press or bench press or press off Wall Ball or Foam roller 

8-8-8-8-8 plus

Bent Over Row 

10-10-10-10-10 plus 

Single leg Pistol ALT 20 

Deadbugs 20 1-1

20 cals on cardio machine ( or 100 jumping jacks /  Jump rope ) 

12 min amrap 

Core 

Side plank With lateral 10  raise each side 

Hold 30 sec plank 

X3