Workout Highlight

Week 1-2 Complete the circuit 2-3x per week as quickly as possible with little or no rest, but utilize good form.

• 12 pull-ups(or pull-up assist)
• 12 dumbbell clean & press on each arm 25lb M 10lb W
• 25 Floor wipers on each side - barbell 60-70lbs M 30-40lbs W
• 25 Squat Jumps
• 25 Push-ups
• 25 Deadlifts barbell 60-70lbs M 30-40lbs W
• 12 pull-ups (or pull-up assist)

Week 3 Same as above but complete the circuit a second time. Perform this workout twice during the week. You will now have the allotted repetitions under your belt. Week 4-5 Complete this circuit 2x week

• 18 pull-ups (or pull-up assist)
• 12 dumbbell clean and press on each arm 30lb M 12lb W
• 25 Floor Wipers on each side - barbell 95lbs M 50lbs W
• 25 2' box or bench jumps(jump up step down)
• 30-40 pushups
• 25 deadlifts barbell 95lbs M 50lbs W
• 18 pull-ups (or pull-up assist)