PUSH

FRONT SQUAT: 4X10/10/8/8

PHYSIO FLAT FLYE NEUTRAL CHEST PRESS: 4X10/10

JC ROTATION/SIDE SWEEP/ROWS: 4X10/10/20/20

KETTLEBELL SWING: 4X12

MEDICINE BALL PUSHUPS: 4X10 (BALL IS UNDER BOTH HANDS, CLOSE GRIP)

KETTLEBELL FIGURE 8'S: 4X20

MEDICINE BALL OVERHEAD SHORTHOPS: 4X16

PULL

PULLUPS: 3X12

DB BENCH STEP UPS: 3X8/8

SQUAT JUMPS: 3X12

BENCH REVERSE CRUNCHES: 3X12

SINGLE ARM CABLE ROWS: 3X6-8 (HEAVY)

ALT. DB CURLS/ REAR DELT FLYES: 3X20/10

KETTLEBELL SINGLE LEG DEADLIFT: 3X8/8

LAT SWEEPS: 3X12

DIPS: 3X15

BODYWEIGHT LUNGES: 3X30 SECONDS

SQUAT THRUSTS: 3X10

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