Workout Plans
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Day 5

Equipment Yes
Mobility: Hips/Front Rack Position. Flexibility: Shoulders, Ant. Hips.

Exercise 1A

Bodyweight Squat You'll need: No Equipment How to
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3 sets
10 reps
-- rest

Exercise 2A

Burpee How to
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3 sets
5 reps
-- rest

Exercise 3A

General Pushup You'll need: No Equipment How to
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3 sets
10 reps
-- rest

Exercise 4A

3 sets
5 reps
-- rest
*Divebomb Pushup

Exercise B

Barbell Front Squat You'll need: Barbell, Squat Rack How to
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7 sets
* reps
2 min rest
*Rep scheme: 10x50%, 8x60%, 5x70%, 3x80%, 3x85%, 2x90%, 10x55%-60%. Warmup as needed before working sets.

Exercise 1C

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
8 sets
* reps
10 sec. rest
*TABATA for reps—20 seconds on, 10 seconds off. 95 pounds for men, 65 for women. 4 minutes of rest before 3B.

Exercise 2C

Handstand Pushup
Handstand Pushup thumbnail
8 sets
* reps
10 sec. rest
*TABATA for reps—20 seconds on, 10 seconds off.
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