Workout Plans
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Day 10

Equipment Yes
Mobility: Shoulders/Hips. Part B: "Neat" Three Rounds for Reps: Rd 1: 50s on - 10s off Rd 2: 45s on - 15s off Rd 3: 40 s on - 20s off. Flexibility: Foam Roll Lower Body/Back

Exercise 1A

3 sets
12 reps
-- rest
*Sampson stretch

Exercise 2A

Overhead Barbell Squat You'll need: Barbell How to
Overhead Barbell Squat thumbnail
3 sets
12 reps
-- rest

Exercise 3A

General Situp You'll need: No Equipment How to
Situp thumbnail
3 sets
12 reps
-- rest

Exercise 4A

3 sets
12 reps
-- rest
*floor back extension

Exercise 5A

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
3 sets
12 reps
-- rest

Exercise 6A

Ring Dips
Ring Dip thumbnail
3 sets
12 reps
-- rest

Exercise 1B

Toes to Bar You'll need: Pullup Bar How to
Toes to Bar Exercise thumbnail
3 sets
* reps
* rest
*See description

Exercise 2B

Burpee How to
Burpee With Pushup thumbnail
3 sets
* reps
* rest
*See description

Exercise 3B

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
3 sets
* reps
* rest
*See description

Exercise 4B

Wall Ball You'll need: Medicine Ball How to
Wall Ball thumbnail
3 sets
* reps
* rest
*See description
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