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1. Negative Muscle Ups 1 set 5 reps
2. Chin Ups 4 sets 5 - 10 reps rest 1:00
3. Leg Raises 4 sets 10 - 20 reps rest :30 to 1:00
4. Pause Pull ups 4 sets 5 - 10 reps rest :30 to 1:00
5. Australian Pull ups 4 sets 10 - 20 reps rest :30 to 1:00
6. Max reps chin ups
Rest No more than 2:00 Between Exercises
Day 2 Push
1. Negative Muscle Ups 2 sets 5 reps rest 1:00
2. Straight Bar Dips 4 sets 5 - 15 reps rest :30 to 1:00
3. Diamond Push Ups 4 sets 5 - 15 reps rest :30 to 1:00
4. Single leg Push Ups 4 sets 5 - 15 reps rest :30 to 1:00
5. Dips 4 sets 5 - 15 reps rest :30 to 1:00
6. Archer Push Ups 4 sets 4 - 10 reps per side rest :30 to 1:00
7. Max Push Ups
Rest No more than 2:00 Between Exercises
Day 3 Cardio
1. 4 sets 20 squats 10 jump squats 10 burpees 15 half burpees :30 Mountain Climber :30 Jumping jax rest: 30 to 1:00
Day 4 Legs
1. Lateral Lunges 4 sets 10 - 20 reps per side rest :30 to 1:00
2. Split Squats 4 sets 10 - 20 reps per side rest :30 to 1:00
3. Squats 4 sets 20 - 40 reps rest :30 to 1:00
4. box jumps 4 sets 10 - 20 reps rest :30 to 1:00
5. Single Leg Burpees 4 sets 10 - 20 reps rest :30 to 1:00
6. Calve Raises 4 sets 40 -60 reps rest :30 to 1:00
7. Wall sit 2 sets Max Hold reps rest :30 to 1:00
Rest No more than 2:00 Between Exercises
Day 5 Press
1. pseudo planche push up 4 sets 5 - 10 reps rest :30 to 1:00
2. Pike Push Ups 4 sets 5 - 10 reps rest :30 to 1:00
3. Wide Grip Pull Up Hold 4 sets at Top hold :10 - :20 Head to Bar :10 - :20rest :30 to 1:00
4. Australian Pull ups 4 sets 10 - 20 reps rest :30 to 1:00
5. HandStand Hold 2 sets :20 to :40 rest :30 to 1:00
6. Hanging Leg Raises 4 sets 10 - 25 reps rest :30 to 1:00
7. Max Diamond Push ups
Rest No more than 2:00 Between Exercises
Day 6 Active Recovery
1. Push Ups 4 sets 10 - 20 reps rest :30 to 1:00
2. Pull Ups 4 sets 5 - 10 reps rest :30 to 1:00
3. Dips 4 sets 5 - 10 reps rest :30 to 1:00
4. squats 4 sets 20 - 40 reps rest :30 to 1:00
5. Burpees 4 sets 10 - 20 reps rest :30 to 1:00
6. Speed Sprints 8 sets :15 rest :30 to 1:00
Rest No more than 2:00 Between Exercises
Bonus Work Out
1. Clap Pull Ups 4 sets 5 - 10 reps rest :30 to 1:00
2. Explosive Push ups 4 sets 10 - 20 reps rest :30 to 1:00
3. Explosive Dips 4 sets 10 - 20 reps rest :30 to 1:00
4. Jumping Jax 4 sets 1:00 rest :30 to 1:00
5. Speed Sprint 8 sets :10 rest :30 to 1:00
Rest No more than 2:00 Between Exercises
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