[Sunday] 3.29.20 Back and Core

PM
[A] Crossover- Symmetry- Activation

[B] For work:
Superman back extension 12/12/12
Underhand head banger 15/12/12 (Red band)
Pull-ups 12/10/10 (Had to partition)
Seated lat pull-down 12/12/12 (Purple band)
Inverted row- narrow undergrip

Superset (One set of each exercise- right after each other)
Banded upright row 12/12/12 (Black band)
Single lat pull downs- 12/12/12 (Each side 12 for total of 24- Purple band)
Single-arm sandbag carry 50m then switch

[Friday] 3.27.20 Mayhem Quarantine // Workout 4

PM
[A] Warm-up
2 Rounds
10 Arm circles (Forward and backward)
20 Cossack squats
:30 Squat hold (active)

[B] Workout
30 AMRAP w/ Ruck (#30)
10 Push-ups
20 Step ups (24")
30 Air squats

6 Rounds

[Thursday] 3.26.20 Mayhem Quarantine // Workout 1

PM
[A] Warm-up
3 Rounds
1:00 Single unders
20 Cossack squats
1:00 Bottom of squat hold (active)

[B] Workout
4 sets
4:00 On
--1:00 Rest--

50 Double unders
25 Air squats (#25 DB)

2, 1+ 68, 1+ 63, 1+60

[C] Finisher
3 Sets
1:00 Alternating v-ups
1:00 Plank
1:00 Dead bug
-- Rest 1:00--

[Wednesday] 3.25.20 5 Mile Run

PM
[A] Run 5 miles
9:15/mile pace

[Tuesday] 3.24.20 Full Body

PM
[A] For work:

Plyo-runner lunges 15/15/15
Static pull-up holds 15/15/15
Chin-ups 12/10/10
Bulgarian split squat (2110) 12/12/12
Banded hamstring curls (Black band) 12/12/12
Reverse grip push-ups 12/10/10

[Monday] 3.23.20 AM Biceps and Triceps + PM HIIT

AM
[A] For Work:

Kneeling shoulder press (Black band) 12/12/12
Band face pulls (Black band) 12/12/12
Hindu push-ups 12/10/10
Standing bicep overhand curls (Black band) 15/12/10
Banded bicep curls (Black band) 15/12/10
Diamond push-ups 15/12/12
Tricep extensions 15/12/10

PM
[A] 4 Rounds for work :30w/:10r

Pushup to break dancer
Squat staggered
Push-up jacks
Plank to toe tap
Dive bombers
Run in place
Reverse fly plank to plank hop

[Wednesday] 3.18.20 AM Back and Core + PM Krav Maga

AM
[A] Shoulder mobility

[B] For work:

Single banded lat pulls (hold 2 seconds) 12/10/10
Head bangers (feet support on box) 12/10/10
Pull-ups 12/10/10
Superman back extension (2 second hold) 12/10/10
Upright rows 12/10/10
Break dancers (2x :45 seconds)

PM
[A] Krav Maga

[Monday] 3.16.20 Upper Body

AM
[A] Shoulder mobility

[B] Complete for work:

Decline push-ups (3 second eccentric) 15/14/12
Dips with red band 12/12/11/10
Banded Wide push-ups 15/14/12
Archer push-ups 15/14/12
Regular push-ups 20/18/15
Iso Hold contracted push-ups (2x :45 second)
Incline push-ups 20/18

[Tuesday] 3.10.20 Upper Body

PM
[A] 4 Rounds for work:

1:00 minute jumping rope
10 Ring rows
20 Push-ups with single leg raises (5/5/5/5)
15 GHSU
10 Ring dips
2 Chin-up hold with L-sit hold 5 second

[B] 10 minutes sauna

[Monday] 3.9.20 AM Upper Body + PM Run 4 Miles

AM

[A] For Work

Hindu push-ups 10/8/6
Seated Banded Bicep Curls 10/8/6
Tricep extensions 10/8/6 (#30 4111)
Lying Banded bicep curls 10/8/6
Tricep banded pull downs 10/8/6
Seated banded shrugs 10/8/8
Bent over banded fly 12/10/10
Banded front raises 12/10/10

[B] Core x2

One after another

:30 Plank 

:30 Left plank

:30 Plank

:30 Right plank

:30 Cliff hanger plank

PM

[A] Run 4 Miles

9:38/mile pace

[Wednesday] 3.4.20 AM Upper Body + PM Krav Maga

AM
[A] Shoulder mobility

[B] Complete for work:

Decline push-ups (3 second eccentric) 15/14/12
Dips with red band 12/12/11/10
Banded Wide push-ups 15/14/12
Archer push-ups 15/14/12
Regular push-ups 20/18/15
Iso Hold contracted push-ups (2x :45 second)
Incline push-ups 20/18

PM
[A] Krav Maga

[Tuesday] 3.3.20 AM Circuit

AM
[A] 10 minutes Dragonfly progression

[B] 3 Rounds for work

8 Chin-ups
12 Banded upright rows
10 Knee-ups
20 Push-ups
10 Single leg-inverted rows
10 Banded wide push-ups (Black band)
14 Jumping lunges
15 Jumping squats
10 Dips
:30sec Mt climber

[Monday] 3.2.20 AM Upper Body + PM RPM Cycle

AM
[A] For Work:

Hindu push-ups 10/8/6
Seated Banded Bicep Curls 10/8/6
Seated Tricep extensions 10/8/6
Lying Banded bicep curls 10/8/6
Tricep banded pull downs 10/8/6
Seated banded shrugs 10/8/8
Bent over banded fly 12/10/10
Banded front raises 12/10/10

PM
[A] RPM Cycle at Golds Gym- Murfreesboro- South
45 minutes