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Hybrid Training Gauntlet

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Program Description

**Hybrid Training Gauntlet** is a comprehensive 12-week program designed to elevate your strength, power, and conditioning. With a demanding schedule of 60 workouts, this program combines elements of bodybuilding, powerlifting, and athletic training to sculpt your physique and enhance performance. Expect a mix of barbell and bodyweight exercises, including squats, deadlifts, and explosive movements like power cleans and box jumps, tailored for all fitness levels from novice to advanced. Get ready to push your limits and achieve your fitness goals with this dynamic and challenging training regimen!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2025 04:49
  • Last Edited
    Oct 19, 2025 07:38

Summary

Unleash your potential with the Hybrid Training Gauntlet, a dynamic 12-week program designed to elevate your strength, power, and conditioning. Committing to five days a week, you'll tackle a blend of heavy lifting and high-intensity cardio, featuring barbell classics like squats and deadlifts, alongside explosive movements like power cleans and box jumps. This comprehensive approach ensures you build muscle while enhancing endurance and mobility, all within a full gym setting. Get ready to push your limits and redefine what you thought was possible!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.7%
Triceps
9.6%
Glutes
8.3%
Lats
8%
Upper Back
7.2%
Abs
7.1%
Full-Body
5.9%
Hamstrings
5.9%
Chest
5.8%
Front Delts
5.7%
Lower Back
5%
Biceps
4.8%
Other
4.6%
Middle Delts
4.4%
Forearms
3.7%
Olympic
2.6%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Deadlift (Barbell)
4
3 reps
70%
3
Power Clean
6
2 reps
70%
4
Bulgarian Split Squat (Barbell)
3
10 reps
70%
5
Box Jump
4
6 reps
100%
6
Hanging Leg Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
4
3 reps
75%
3
Power Clean
6
2 reps
75%
4
Bulgarian Split Squat (Barbell)
3
10 reps
75%
5
Box Jump
4
6 reps
100%
6
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
4
3 reps
-
3
Power Clean
6
2 reps
-
4
Bulgarian Split Squat (Barbell)
3
10 reps
-
5
Box Jump
5
6 reps
100%
6
Hanging Leg Raise
4
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Deadlift (Barbell)
3
3 reps
70%
3
Power Clean
4
2 reps
70%
4
Bulgarian Split Squat (Barbell)
2
10 reps
70%
5
Box Jump
3
6 reps
100%
6
Hanging Leg Raise
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Deadlift (Barbell)
3
3 reps
80%
3
Power Clean
4
2 reps
80%
4
Bulgarian Split Squat (Barbell)
2
10 reps
80%
5
Box Jump
3
7 reps
100%
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Deadlift (Barbell)
3
3 reps
85%
3
Power Clean
4
2 reps
85%
4
Bulgarian Split Squat (Barbell)
3
12 reps
-
5
Box Jump
4
8 reps
100%
6
Hanging Leg Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
85%
2
Deadlift (Barbell)
4
3 reps
85%
3
Power Clean
6
2 reps
85%
4
Bulgarian Split Squat (Barbell)
3
12-15 reps
70%
5
Box Jump
4
8-10 reps
100%
6
Hanging Leg Raise
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Deadlift (Barbell)
3
3 reps
80%
3
Power Clean
4
2 reps
80%
4
Bulgarian Split Squat (Barbell)
2
12 reps
70%
5
Box Jump
3
8 reps
100%
6
Hanging Leg Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Deadlift (Barbell)
3
2 reps
85%
3
Power Clean
3
2 reps
90%
4
Bulgarian Split Squat (Barbell)
3
8 reps
80%
5
Box Jump
3
8 reps
100%
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Deadlift (Barbell)
4
2 reps
85%
3
Power Clean
4
2 reps
90%
4
Bulgarian Split Squat (Barbell)
3
6-8 reps
70%
5
Box Jump
4
6 reps
100%
6
Hanging Leg Raise
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Deadlift (Barbell)
4
2 reps
90%
3
Power Clean
6
2 reps
90%
4
Bulgarian Split Squat (Barbell)
3
6 reps
70%
5
Box Jump
4
8 reps
100%
6
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
100%
90%
2
Deadlift (Barbell)
1
3
1 reps
3 reps
100%
90%
3
Power Clean
1
3
1 reps
2 reps
100%
90%
4
Bulgarian Split Squat (Barbell)
2
6 reps
70%
5
Box Jump
2
6 reps
100%
6
Hanging Leg Raise
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Ring Rows Or Front Lever Progression
3
AMRAP
-
4
Push Up
3
20 reps
-
5
Bicep/Tricep Superset
3
12-15 reps
-
6
Handstand Push-Up Practice
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
-
2
Bench Press (Barbell)
4
8-10 reps
-
3
Ring Rows Or Front Lever Progression
3
AMRAP
-
4
Push Up
3
20 reps
-
5
Bicep/Tricep Superset
3
12-15 reps
-
6
Handstand Push-Up Practice
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10-12 reps
-
2
Bench Press (Barbell)
4
10-12 reps
-
3
Ring Rows Or Front Lever Progression
3
AMRAP
-
4
Push Up
3
25-30 reps
-
5
Bicep/Tricep Superset
3
12-15 reps
-
6
Handstand Push-Up Practice
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Ring Rows Or Front Lever Progression
2
AMRAP
-
4
Push Up
2
20 reps
-
5
Bicep/Tricep Superset
2
12-15 reps
-
6
Handstand Push-Up Practice
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Ring Rows Or Front Lever Progression
3
AMRAP
-
4
Push Up
3
20 reps
-
5
Bicep/Tricep Superset
3
12-15 reps
-
6
Handstand Push-Up Practice
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Ring Rows Or Front Lever Progression
3
AMRAP
-
4
Push Up
3
25 reps
-
5
Bicep/Tricep Superset
3
12-15 reps
-
6
Handstand Push-Up Practice
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10-12 reps
-
2
Bench Press (Barbell)
4
10-12 reps
-
3
Ring Rows Or Front Lever Progression
3
AMRAP
-
4
Push Up
3
30 reps
-
5
Bicep/Tricep Superset
3
12-15 reps
-
6
Handstand Push-Up Practice
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Ring Rows Or Front Lever Progression
3
AMRAP
-
4
Push Up
2
25 reps
-
5
Bicep/Tricep Superset
2
12-15 reps
-
6
Handstand Push-Up Practice
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Ring Rows Or Front Lever Progression
3
AMRAP
-
4
Push Up
3
20 reps
-
5
Bicep/Tricep Superset
3
10-12 reps
-
6
Handstand Push-Up Practice
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Ring Rows Or Front Lever Progression
3
AMRAP
-
4
Push Up
3
15 reps
-
5
Bicep/Tricep Superset
3
8-10 reps
-
6
Handstand Push-Up Practice
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Ring Rows Or Front Lever Progression
3
AMRAP
-
4
Push Up
1
2
10-12 reps
10-12 reps
-
-
5
Bicep/Tricep Superset
3
6-8 reps
-
6
Handstand Push-Up Practice
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Ring Rows Or Front Lever Progression
2
AMRAP
-
4
Push Up
2
10 reps
-
5
Bicep/Tricep Superset
2
6 reps
-
6
Handstand Push-Up Practice
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
20-30 Min. Zone 2 Cardio (Run, Bike, Row)
1
20 mins
-
2
Sprint
6
20 secs
RPE 10
3
15 Minute Yoga Style Mobility Flow
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
20-30 Min. Zone 2 Cardio (Run, Bike, Row)
1
20 mins
-
2
Sprint
7
20 secs
RPE 10
3
15 Minute Yoga Style Mobility Flow
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
20-30 Min. Zone 2 Cardio (Run, Bike, Row)
1
20 mins
-
2
Sprint
7
25 secs
RPE 10
3
15 Minute Yoga Style Mobility Flow
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
20-30 Min. Zone 2 Cardio (Run, Bike, Row)
1
20 mins
-
2
Sprint
3
20 secs
RPE 10
3
15 Minute Yoga Style Mobility Flow
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
20-30 Min. Zone 2 Cardio (Run, Bike, Row)
1
20 mins
-
2
Sprint
4
25 secs
RPE 10
3
15 Minute Yoga Style Mobility Flow
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
20-30 Min. Zone 2 Cardio (Run, Bike, Row)
1
20 mins
-
2
Sprint
5
25 secs
RPE 10
3
15 Minute Yoga Style Mobility Flow
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
20-30 Min. Zone 2 Cardio (Run, Bike, Row)
1
20 mins
-
2
Sprint
6
25 secs
RPE 10
3
15 Minute Yoga Style Mobility Flow
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
20-30 Min. Zone 2 Cardio (Run, Bike, Row)
1
20 mins
-
2
Sprint
3
20 secs
RPE 10
3
15 Minute Yoga Style Mobility Flow
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
20-30 Min. Zone 2 Cardio (Run, Bike, Row)
1
20 mins
-
2
Sprint
4
25 secs
RPE 10
3
15 Minute Yoga Style Mobility Flow
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
20-30 Min. Zone 2 Cardio (Run, Bike, Row)
1
25 mins
-
2
Sprint
5
25 secs
RPE 10
3
15 Minute Yoga Style Mobility Flow
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
20-30 Min. Zone 2 Cardio (Run, Bike, Row)
1
30 mins
-
2
Sprint
6
25 secs
RPE 10
3
15 Minute Yoga Style Mobility Flow
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
20-30 Min. Zone 2 Cardio (Run, Bike, Row)
1
20 mins
-
2
Sprint
3
20 secs
RPE 10
3
15 Minute Yoga Style Mobility Flow
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Muscle up Practice
5
AMRAP
-
4
Chin-Up (Weighted)
4
8 reps
70%
5
Dip (Weighted)
4
12 reps
70%
6
Row (Barbell/Dumbbell)
4
10 reps
-
7
Ab Wheel/Ab Machine
3
15 reps
-
8
Assault Bike/ Row Interval (30s Hard, 90s Easy)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
75%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Chin-Up (Weighted)
4
8-10 reps
75%
4
Muscle up Practice
5
AMRAP
-
5
Row (Barbell/Dumbbell)
4
12 reps
-
6
Ab Wheel/Ab Machine
3
15-20 reps
-
7
Assault Bike/ Row Interval (30s Hard, 90s Easy)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
75%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Chin-Up (Weighted)
4
10-12 reps
75%
4
Muscle up Practice
5
AMRAP
-
5
Row (Barbell/Dumbbell)
5
12 reps
-
6
Ab Wheel/Ab Machine
4
15 reps
-
7
Assault Bike/ Row Interval (30s Hard, 90s Easy)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
75%
2
Overhead Press (Barbell)
2
5 reps
70%
3
Chin-Up (Weighted)
2
8 reps
70%
4
Muscle up Practice
4
AMRAP
-
5
Row (Barbell/Dumbbell)
3
10 reps
-
6
Ab Wheel/Ab Machine
2
15 reps
-
7
Assault Bike/ Row Interval (30s Hard, 90s Easy)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
75%
2
Overhead Press (Barbell)
3
4 reps
80%
3
Chin-Up (Weighted)
2
8 reps
70%
4
Muscle up Practice
3
AMRAP
-
5
Row (Barbell/Dumbbell)
3
12 reps
-
6
Ab Wheel/Ab Machine
2
15 reps
-
7
Assault Bike/ Row Interval (30s Hard, 90s Easy)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
75%
2
Overhead Press (Barbell)
4
4 reps
80%
3
Chin-Up (Weighted)
3
8 reps
70%
4
Muscle up Practice
4
AMRAP
-
5
Row (Barbell/Dumbbell)
4
12 reps
-
6
Ab Wheel/Ab Machine
3
15 reps
-
7
Assault Bike/ Row Interval (30s Hard, 90s Easy)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10-12 reps
10-12 reps
70%
70%
2
Overhead Press (Barbell)
5
4 reps
80%
3
Chin-Up (Weighted)
4
8 reps
70%
4
Muscle up Practice
5
AMRAP
-
5
Row (Barbell/Dumbbell)
4
12-15 reps
-
6
Ab Wheel/Ab Machine
3
15 reps
-
7
Assault Bike/ Row Interval (30s Hard, 90s Easy)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
70%
2
Overhead Press (Barbell)
3
4 reps
80%
3
Chin-Up (Weighted)
3
8 reps
70%
4
Muscle up Practice
3
AMRAP
-
5
Row (Barbell/Dumbbell)
3
10 reps
-
6
Ab Wheel/Ab Machine
2
15 reps
-
7
Assault Bike/ Row Interval (30s Hard, 90s Easy)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
75%
2
Overhead Press (Barbell)
4
4 reps
80%
3
Chin-Up (Weighted)
3
6-8 reps
70%
4
Muscle up Practice
3
AMRAP
-
5
Row (Barbell/Dumbbell)
3
8 reps
-
6
Ab Wheel/Ab Machine
2
12 reps
-
7
Assault Bike/ Row Interval (30s Hard, 90s Easy)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
75%
2
Overhead Press (Barbell)
5
4 reps
80%
3
Chin-Up (Weighted)
4
6-8 reps
70%
4
Muscle up Practice
4
AMRAP
-
5
Row (Barbell/Dumbbell)
4
8 reps
-
6
Ab Wheel/Ab Machine
3
12 reps
-
7
Assault Bike/ Row Interval (30s Hard, 90s Easy)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
80%
2
Overhead Press (Barbell)
5
3 reps
85%
3
Chin-Up (Weighted)
4
6 reps
70%
4
Muscle up Practice
5
AMRAP
-
5
Row (Barbell/Dumbbell)
4
6 reps
-
6
Ab Wheel/Ab Machine
3
10 reps
-
7
Assault Bike/ Row Interval (30s Hard, 90s Easy)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
70%
2
Overhead Press (Barbell)
3
3 reps
70%
3
Chin-Up (Weighted)
3
5 reps
70%
4
Muscle up Practice
3
AMRAP
-
5
Row (Barbell/Dumbbell)
3
5 reps
-
6
Ab Wheel/Ab Machine
2
10 reps
-
7
Assault Bike/ Row Interval (30s Hard, 90s Easy)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
30-40 Min. Light Activity/Long Mobility Session (Optional)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
30-40 Min. Light Activity/Long Mobility Session (Optional)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
30-40 Min. Light Activity/Long Mobility Session (Optional)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
30-40 Min. Light Activity/Long Mobility Session (Optional)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
30-40 Min. Light Activity/Long Mobility Session (Optional)
1
35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
30-40 Min. Light Activity/Long Mobility Session (Optional)
1
35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
30-40 Min. Light Activity/Long Mobility Session (Optional)
1
35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
30-40 Min. Light Activity/Long Mobility Session (Optional)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
30-40 Min. Light Activity/Long Mobility Session (Optional)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
30-40 Min. Light Activity/Long Mobility Session (Optional)
1
35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
30-40 Min. Light Activity/Long Mobility Session (Optional)
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
30-40 Min. Light Activity/Long Mobility Session (Optional)
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Deadlift (Barbell)
4 Sets
3 Reps
70%
3
Power Clean
6 Sets
2 Reps
70%
4
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
70%
5
Box Jump
4 Sets
6 Reps
100%
6
Hanging Leg Raise
3 Sets
12 Reps
@7
Day 3
1
20-30 Min. Zone 2 Cardio (Run, Bike, Row)
1 Set
20 mins
-
2
Sprint
6 Sets
20 secs
@10
3
15 Minute Yoga Style Mobility Flow
1 Set
15 mins
-
Day 5
1
30-40 Min. Light Activity/Long Mobility Session (Optional)
1 Set
30 mins
-
Day 2
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
-
2
Bench Press (Barbell)
4 Sets
6-8 Reps
-
3
Ring Rows Or Front Lever Progression
3 Sets
AMRAP
-
4
Push Up
3 Sets
20 Reps
-
5
Bicep/Tricep Superset
3 Sets
12-15 Reps
-
6
Handstand Push-Up Practice
5 Sets
AMRAP
-
Day 4
1
Front Squat (Barbell)
4 Sets
6 Reps
70%
2
Overhead Press (Barbell)
5 Sets
5 Reps
70%
3
Muscle up Practice
5 Sets
AMRAP
-
4
Chin-Up (Weighted)
4 Sets
8 Reps
70%
5
Dip (Weighted)
4 Sets
12 Reps
70%
6
Row (Barbell/Dumbbell)
4 Sets
10 Reps
-
7
Ab Wheel/Ab Machine
3 Sets
15 Reps
-
8
Assault Bike/ Row Interval (30s Hard, 90s Easy)
1 Set
-