Week 2

Day 5

Gymnastic Kipping Pull-Ups - AMRAP 10
Rest 3 minutes
Land-Mine Row - 3x15 - after each set perform a set of barbell “21’s” - rest 90s between sets
Rest 3 minutes
Dumbbell Pull-Over - 1x20 - immediately after set hold chin over the bar for max time with a supinated grip
Rest 3 minutes
FT - 30 alternating dumbbell curls (15 each arm) - 30 calorie ski erg (high damper/low stroke rate) - 30 alternating dumbbell curls (15 each arm)

Day 6

Back Squat - @50-60% of your BW 5 minute AMRAP squat OR 100 reps - do not rack the bar
Rest 5 minutes
Dumbbell Deficit Split Squat - 3x20 (each leg) - do not rest between legs - rest exactly 2 minutes between sets
Rest 3 minutes
For time -> 50 heavy russian KB swings , 50 jumping lunges, 50 jumping squats
Rest 3 minutes
3 rounds - 50 jump rope - singles or DU/30 calf raises - rest 60 seconds between rounds
Rest 2 minutes
Dumbbell RDL - 2x20 - Rest 60s between sets

Day 7

Bench Press - 10-8-6-4-2-4-6-8-10 - Ascend in weight on the way down - Descend in weight on the way back up - 60s rest between sets - choose weight that will allow you to go unbroken/avoid fails WITH THIS REST SCHEME
Rest 3 minutes
Single Arm Dumbbell Split Jerk - 3x12 EACH ARM - Complete one arm and then switch - rest 60s between sets
Rest 3 minutes
For time - 21 HSPU, 15 Ring Dips, 9 Push-Ups - 7 minute cap - wear a vest if capable of finishing within cap
Rest 3 minutes
AMRAP 5
- PERFECT DEFICIT PUSH-UPS - HANDS AND FEET ELEVATED - palms must be flat down
Rest 3 minutes
Super-Set 3 rounds - 15 reverse flys (back parallel to ground), 30 band pull-aparts - rest 60s between sets

Day 8

GVT Attempt 1 - 10x10 strict pull-ups - rest 2 minutes between sets - if you come off the bar before 10 reps, that set is OVER. Record total reps.
Rest 3 minutes
One Arm Dumbbell Row - 1x20 (each arm) @50# - rest 60s
1x15 (each arm) @60# - rest 60s
1x10 (each arm) @60# - rest 60s
50 calorie row - damper 10 - arms only
Rest 2 minutes
Barbell 28’s - 7 SLOW, 7 FAST, 7 LOW, 7 HIGH
Rest 2 minutes
Barbell 21’s - 7 LOW, 7 HIGH, 7 FULL
Rest 2 minutes
Max Chin-Ups
Rest 5 minutes
Superman Rows - 3x12 - rest as needed - go as heavy as you can at this point

FLEX!