– Monday – Push 10×10 –
Barbell bench press: 10 sets of 10 reps @70-80% max, 1 min rest
| Kettlebell alternate clean and lunge: 40 sec over a minute
| Jump rope: 30 secs over a minute
-> Alternate for 20 min
– Tuesday – Rest –
– Wednesday – Legs 10×10 –
Squat: 10 sets of 10reps @70-80% max, 1 min rest
| DB push-up renegade row: 40 secs over a minute
| High effort mountain climber: 30 secs over a minute
-> Alternate for 20 min
– Thursday – Rest –
– Friday – Pull 10×10 –
Barbell row: 10 sets of 10 reps 70-80% max, 1 min rest
| Kettlebell alt clean and press: 40 sec over a minute
| Kettlebell swing: 30 secs over a minute
-> Alternate for 20 min
– Saturday or Sunday – Core –
| 3-way seated knee tuck: 10 reps
| Squat thrusts: 10 reps
| Box jumps: 10 reps
-> Alternate for 20 min