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Pure Pain
by Jim D.
Program Description
Train for the difficult
Program Overview
Level
Advanced
Goal
Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
180 minutes
Created
May 25, 2024 09:35
Last Edited
May 27, 2024 07:44
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Week 1
1 / 12 Weeks
Day 1
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 2
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 3
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 4
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 5
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 6
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 7
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 1
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 2
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 3
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 4
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 5
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 6
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 7
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 1
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 2
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 3
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 4
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 5
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 6
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 7
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 1
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 2
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 3
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 4
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 5
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 6
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 7
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 1
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 2
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 3
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 4
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 5
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 6
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 7
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 1
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 2
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 3
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 4
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 5
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 6
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 7
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 1
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 2
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 3
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 4
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 5
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 6
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 7
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 1
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 2
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 3
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 4
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 5
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 6
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 7
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 1
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 2
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 3
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 4
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 5
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 6
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 7
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 1
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 2
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 3
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 4
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 5
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 6
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 7
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 1
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 2
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 3
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 4
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 5
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 6
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 7
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 1
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 2
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 3
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 4
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 5
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 6
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 7
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10