Good weekend of wkouts again. Saturday did a more hypertrophy style wkout w/ lighter weights and more reps, then Sunday played basketball for 2hrs.

Saturday

Warm Up Circuit

(Level 1 or 2 jump b/f each set)
A1: BB Military Press
95x10
115x8
135 4x8
A2: Bodyweight Pull-Ups (various grips) 6x10

(Level 1 or 2 jump b/f each set)
B1: Bench Press
185x10
225x10
245x10
265x8
275x8
B2: BB Bent Over Rows 5x15

C1: Seated deadstart db lat raises 3x10
C2: Standing db lat raises 3xmax
C3: DB shrugs 3x12 w/ 2-3 sec squeeze at top

D1: Standing DB Hammer Curl 3x10
D2: bodyweight dips 3x20

E1: preacher curls w/ drop set 3 sets
E2: Cable press downs 3 sets

Great Monday night wkout....details below!

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6-8 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds

A1: Standing BB Military Press
(Level 1 or 2 jump b/f each set)
95x5
115x5
135x5
145x5
155x5
165x4
175x3
185 4x3
A2: Front Squat
115x5
135x5
155x5
175x5
195x5
215x4
235 5x3

AR: kayak rows 6x8

B1: BB Hanging Snatch
95x3
115x3
135 10x2-3 (depending on explosiveness)
B2: BB Bench Press
225x5
255x5
275x5
285x5
295x4
315x3
325x3
335x3
345x3
315 3x3

AR: straight bar cable pulldowns 5x8 (double contraction)
Also did some band work 5 sets

Finisher.....
C1: 10 lb plate squeezes 3x8
C2: STanding cable flies 3x8
C3: pushups 3x25
*superset w/ db incline curls, double contraction 3x8

Good wkout last night. Weights felt heavy and my explosiveness just wasn't all there. So I didn't push the weights, just kept them to a point where I felt my explosiveness was still there.

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6-8 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds

A1: Standing BB Military Press
(Level 1 or 2 jump b/f each set)
95x5
115x5
135x5
145x5
155x5
165x4
175x3
155x4
165 3x3
155x4
A2: Front Squat
115x5
135x5
155x5
175x5
195x5
215x4
235x3
245 5x3

AR: rope face pulls to chest 6x10-12
rope face pulls to chin 5x10-12

B1: BB Hanging Snatch
95x3
115x3
135 8x2-3 (depending on explosiveness)
B2: BB Bench Press
225x5
255x5
275x5
295x4
315x3
325x3
335x3
315 4x3

AR: rope face pulls to eyes 5x10-12
band work various angles 5 sets

Sorry, been a little MIA from my blog lately.........was out of town two weekends ago and work has been really crazy. Workouts have been going good though. Switched my HFS main lifts last week to incline bench, db deads, decline press, and hang snatches. I like switching my HFS movements every 3 weeks, seeing good progress w/ that.

Played some basketball yesterday for about 2hrs..........everytime I play I forget what a good cardio wkout full court bball can be!!!

Monday nights workout details......

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds

HFS
A1: BB Incline Press
135x5
185x5
225x5
245x5
255x4
265x4
275x3
285 2x3
275 2x3
255x5
A2: DB Trap DL
60x10
70x8
80x8
90x8
95x6
100x6
105x5
110x5
115 3x5

AR: Kayak Rows 6x8
- Level 1 or 2 jump after each set....total of 11 jumps

B1: Decline Bench
225x5
255x5
275x5
295x5
315x5
335x3
345 2x3
315 2x4
A2: Hang Snatch (explosive as possible)
95x5
115x3
135 7x2

AR: Straight bar pulldowns, double contraction 6x8
- also did some band work

Tuesday nights wkout details........

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds

HFS
A1: BB Incline Press
135x5
185x5
225x5
245x5
255x4
265x4
275 3x3
255 2x5
A2: DB Trap DL
60x10
70x8
80x8
90x8
95x6
100x6
105x5
110 3x5

AR: rope face pulls to eyes 6x10-12
- Level 1 or 2 jump after each set....total of 12 jumps

B1: Decline Bench
225x5
255x5
275x5
295x5
315x5
335 2x3
315x4
A2: Hang Snatch (explosive as possible)
95x5
115x3
135 6x2

AR: rope face pulls to chin 4x10-12
rope face pulls to chest 4x10-12

Finisher...
C1: DB Hammer Curls 4x10
* superset w/ barbell reverse grip curls
D1: Incline DB curls, double contraction 3x8
D2: bodyweight dips 3x20

Had two good sessions Mon/ Tues, so last night scaled back and did some ISO HOLDS, jumps, cardio work, and some of CT suggested overhead holds w/ band and just the bar........to get the feel.

Warm Up - 5 min jog

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)
Front Lever Tuck - 10 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 10 sets w/ 8-10sec holds
* superset w/ DB Swings 5x15 and jump rope
* then did 5 sets of burpees and jump rope
- inbetween each set I did either vertical jump or broad jump....total of 14 jumps

wkout took 50 min....good solid quick session!

Last night I incorporated both new CT's holds, Overhead and Pelvic, last night into my wkout....they still need some work, not sure if I was hitting them just right.

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds

HFS
A1: BB Incline Press
135x5
185x5
225x5
245x5
255x4
265x4
275x3
285x3
295x2
275 2x3
255x5
A2: DB Trap DL
60x10
70x8
80x8
90x8
95x6
100x6
105x5
110x5
115 3x5

AR: band work

- Level 1 or 2 jump after each set....total of 12-13 jumps

B1: Decline Bench (left wrist started hurting so kept it light)
225x5
255x5
275x5
295 5x5
A2: Hang Snatch (explosive as possible)
95x5
115x3
135 5x2 *on 2nd rep used Overhead HOLD for 6 sec

AR: More band work

C1: Pelvic BB Hold
135 lbs - 6 sets of 6-7 sec holds

D1: lat raises w/ 30's 3x8, then drop set w/ 20's 3x8, then drop set again w/ 10's 3x8

Good weekend of workouts...........

Saturday - Hypertrophy based w/ lighter weights, rep ranges 8-12 reps

Sunday - Focused on various ISO HOLDS

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

A1:Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
A2:L-Sit - 6 sets w/ 8-10sec holds
*superset w/ 45 sec jump rope
*Also activation jumps....level 1-2 (6 jumps)

B1: Overhead ISO HOLD (6 sets, 6-8 sec)
*jump rope
*activation jumps (6 jumps)

C1: Pelvic ISO HOLD (6 sets, 6-8 sec)
*jump rope

D1: Extensions ISO HOLD w/ shrugged shoulders up on calves (couldn't get a feel for this one, need to keep working on it (6 sets, 3-4 sec)

Monday nights HFS session.....

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds

HFS
A1: BB Incline Press
135x5
185x5
225x5
245x5
255x4
265x4
275x3
285 2x3
275 2x3
255 2x4
A2: DB Trap DL
60x10
70x8
80x8
90x8
95x6
100x6
105x5
110x5
115 3x5

AR: Kayak Rows 6x8
- Level 1 or 2 jump after each set....total of 12 jumps

B1: Flat Bench
225x5
255x5
275x5
285x5
295x4
315x3
325x3
315 4x3
A2: Hang Snatch (explosive as possible)
95x5
115x3
135 8x2

AR: straight bar cable pulldowns, double contraction 5x8
- then did some band work, pull aparts for shoulders and lats

I decided to throw in a couple Hypertrophy based wkouts during the week. I've focused primarily on explosiveness/ strength for some time now. Just to switch things up a bit, my body seems to respond well when I switch things up. This week I'm still going to get three heavy HFS based wkouts in as well.

Not decided yet on how I'm going to incorporate everything next week...........definitly will keep ISO HOlDs/ Activation Jumps.

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds

A1: BB Squat
135x10
185x10
225x10
275 3x6
A2: single arm EZ bar curls 4x8-10
*Level 1-2 jumps between each 6 total

B1: 10 lb plate squeezes 3x10
B2: cable flies 3x10
B3: pushups 3x20
*superset w/ cable reverse curls 3x12
*Level 1-2 jumps between each set 6 total

C1: Overhead BB ISO HOLD, 6 sets 6-7sec
C2: Inclince db curls, double contraction 5x8
*jump rope 45sec

D1: Pelvic BB ISO HOLD, 6 sets 6-7 sec
*jump rope 45 sec

Wed nights HFS session.....

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds

HFS
A1: BB Incline Press
135x5
185x5
225x5
245x5
255x4
265x4
275x3
285 2x3
275 2x3
255 2x4
A2: DB Trap DL
60x10
70x8
80x8
90x8
95x6
100x6
105x5
110x5
115x5
120 2x5

AR: straight bar cable pulldowns, double contraction 5x8
then band work 5 sets
- Level 1 or 2 jump after each set....total of 12 jumps (mostly vertical box jumps and standing broad jumps)

B1: Decline Bench
225x5
255x5
275x5
295x5
315x5
335x3
345 2x3
315 2x5
275x5
A2: Hang Snatch (explosive as possible)
95x5
115x3
135 8x2

AR: lots of various band work 10 sets

After reading yesterday's article on cardio, I decided to give one of the complexes for cardio wkouts a try last night. Great wkout, surprised at the soreness I feel this morning.

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds

*jump rope 45 sec between each set
*level 1-2 jumps between each.....total of 8 jumps

Cardio Complex w/ weights (used 95lbs on barbell)
A1: Stiff Deads x5
A2: Bent over rows x5
A3: Hang cleans x5
A4: Front Squats x5
A5: Military Press x5
A6: Jump rope 45 sec
A7: Decline crunches, holding 45lb barbell
*did 8 rounds of this

- The 95 lbs wasnt that challenging but definitely felt it in my cardiovascular capacity. I was surprised how quickly I was able to recover after each complex..........rested about 60 sec between each

Had a good weekend of workouts.......Friday HFS session, Saturday played 2 hrs of basketball, Sunday I took off for the holiday and just walked my dog for a couple miles.

Monday nights HFS session below....

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds

HFS
A1: BB Push Press
95x5
115x5
135x5
155x5
165x5
175x5
185x4
195x4
205x3
215x3
185x4
A2: Front Squat
115x5
135x5
155x5
175x5
185x5
205x5
230 2x4
240 2x3
AR: Various band work....total of 11 sets
- Level 1 or 2 jump after each set....total of 12 jumps (mostly vertical box jumps and standing broad jumps)

B1: Hang Snatch
95x3
115x3
135 8x2
B2: BB Bench
225x5
255x5
275x5
285x5
295x4
315x3
325 2x3
315 3x3
225x25

AR: kayak rows 4x8
straight bar cable pulldowns, double contraction 4x8

Did another metabolic weight cardio session yesterday........great workout!

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds
*jump rope 45 sec between each set

Cardio Complex #1 w/ weights (used 95lbs for first 3 circuits, then 105 for last three)
A1: Stiff Deads x5
A2: Bent over rows x5
A3: Hang cleans x5
A4: Front Squats x5
A5: Military Press x5
A6: Jump rope 45 sec
A7: Decline crunches, holding 45 lb barbell
*did 6 rounds of this

Cardio Complex #2
B1: bodyweight squats x20
B2: pushups x20
B3: medicine ball slams x10
B4: Burpees x10
B5: jump rope 45 sec
*did 4 rounds of this

Wednesday nights HFS session......

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds

HFS
A1: BB Push Press
95x5
115x5
135x5
155x5
165x5
175x5
185x4
195x4
205x3
215x3
185 2x3
A2: Front Squat
115x5
135x5
155x5
175x5
185x5
205x5
230 2x4
240 2x3
230x3
AR: Various band work....total of 11 sets
- Level 1 or 2 jump after each set....total of 12 jumps (mostly vertical box jumps and standing broad jumps)

B1: Hang Snatch
95x3
115x3
135 10x2
B2: BB Bench
225x5
255x5
275x5
285x5
295x4
315x3
325 2x3
315 2x3
275 2x5

AR: kayak rows 4x8
straight bar cable pulldowns, double contraction 4x8

Last night I did a more hypertrophy style based workout.....lighter weights/ more reps. My left wrist started hurting during my pressing and decided to give it a rest from heavier weights.

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds

A1: DB Incline Press
70x12
80x12
85x10
90x10
95x10
A2: Pullups, various grips 5x12
*Level 1-2 jump between each superset

B1: DB Flat Press
90x12
95x10
100x10
105x10
B2: Seated cable rows 4x10 w/ good squeeze
*Level 1-2 jump between each superset

C1: Seated DB lat raises 3x8
C2: Standing DB lat raises 3x8
C3: DB shrugs 3x12-15
*Level 1-2 jump between each set.......total of 13 jumps

D1: Standing DB hammer curl 3x10
D2: bodyweight dips 3x20
*decline weighted crunches

E1: Preacher curl w/ drop set - 3 sets
E2: triceps tri set
- reverse ext 3x10
- pressdowns 3x10
- overhead ext 3x10
*double contraction crunches

Had a good wkout Saturday, I incorporated ISO HOlD, did a Circuit for HFS and did some hypertrophy structural work. Felt great! Sunday I played basketball for 2 hours....always a good cardio session!

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds

HFS
A1: Hang Snatch
95x3
115x3
135 7x2

A2: BB Push Press
95x5
115x5
135x5
155 2x5
165 2x4
155 2x5

A3:Front Squat
115x5
135x5
155x5
175x5
185x5
205 4x5

AR: Various band work....total of sets
- Level 1 or 2 jump after each set...8 jumps total

B1: 10 lb plate squeezes 3x10
B2: standing cable flies 3x10
B3: Pushups 3x20
B4: standing db hammer curls

C1: incline seated db lat raises 3x12
C2: db shrugs 3x12
C3: incline db curls, double contraction 3x8

Monday nights HFS session. I like the HFS circuit of three exercises instead....gives me a good 'charged' feeling. I think I'm going to stick w/ this kind of model until CT's new programs come out. W/ all the great info that's come out the last couple months, it's getting tough for me to develop a program that incorporates all of what CT is trying to do. I'm interested to see how he puts all the pieces of the puzzle together. Yesterday's blurb in the livespill was a good glimpse i think.

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds

HFS
A1: Hang Snatch
95x3
115x3
135 10x2

A2: BB Push Press
95x5
115x5
135x5
155x5
165x5
175x4
185x4
195x3
205x3
215x3
185 2x4

A3:Front Squat
115x5
135x5
155x5
175x5
185x5
205x5
225x5
235x4
245x3
225 2x5

AR: Various band work....total of 10 sets
- Level 1 or 2 jump after each set...12 jumps total

Finisher...
B1: BB close grip bench 3x8
B2: wide grip 3x8
B3: regular grip 3x8
B4: more front lever and L-sit work....4 sets

Last night did a metabolic cardio circuit weights wkout.....one that I recently read about in a T-Nation article last week. Great cardio wkout!

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds
*jump rope 45 sec between each set

Cardio Complex #1 w/ weights (used 95lbs for first 3 circuits, then 105 for last three)
A1: Stiff Deads x5
A2: Bent over rows x5
A3: Hang cleans x5
A4: Front Squats x5
A5: Military Press x5
A6: Jump rope 45 sec
A7: Decline crunches, holding 45 lb barbell
*did 6 rounds of this

Cardio Complex #2
B1: bodyweight squats x20
B2: pushups x20
B3: medicine ball slams x10
B4: Burpees x10
B5: jump rope 45 sec
*did 5 rounds of this

Didn't have it last night, just one of those nights I guess. Still got in a good wkout, but my explosiveness definitely was not there like usual. So didn't push the weights up as much.

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds

HFS
A1: Hang Snatch
95x3
115x3
135 8x2

A2: BB Push Press
95x5
115x5
135x5
155x5
165x5
175x4
185x4
195x3
185 2x4

A3:Front Squat
115x5
135x5
155x5
175x5
185x5
205x5
225 4x5

AR: Various band work....total of 10 sets
- Level 1 or 2 jump after each set...10 jumps total

Finisher...
B1: seated db lat raises 3x8
B2: standing db lat raises 3x8
B3: db shrugs 3x12
B4: single arm preacher curls 3x10
*More Front Lever/ L-Sit work between sets

Hypertrophy based wkout last night......

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 4 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 4 sets w/ 8-10sec holds

A1: DB Incline Press
70x12
80x12
85x10
90x10
95x10
A2: Lat Pull downs, bottom half w/ 2 sec squeeze 4 sets
*Level 1-2 jump between each superset

B1: DB Flat Press
90x12
95x10
100x10
105x10
B2: Lat pulldowns, top half w/ 2 sec squeeze 4 sets, then 2 sets full lat pulldowns w/ squeeze
*Level 1-2 jump between each superset

C1: Seated DB lat raises 3x8
C2: Seated DB front raises 3x8
C3: Cuban Press 3xmax
C4: BB behind the back shrugs 3x12
*Level 1-2 jump between each set.......total of 13 jumps

D1: Standing DB hammer curl 3x10 superset w/ barbell reverse curls as drop set
D2: bodyweight dips 3x20
*double contraction crunches

Had a good weekend of workouts. Friday did a hill sprint session abs shredder wkout, Saturday was a GREAT HFS session, and my Sunday was packed w/ stuff to do so I got in a quick neural charge session w/ ISO HOLDS & Jumps at home.

I been taking in 250-300g carbs consistently now for 6+ months. For the next month I'm going to try cutting our carbs, except for peri workout nutrition, to try and drop some additional body fat. Feel like I've plateaued the last couple months and need to reshock my body.

Diet will be as follows for the next 4-5 weeks.

6:30am B-Fast
- 4-5 whole eggs
- 3 oz turkey sausage
- 1 serving nuts (almonds/ cashews/ walnuts/ etc)
- 5 Fish oil/ Vitamin B/ Vitamin D-4000 IU

9:30am - Brain Candy

10:00am - Snack
- 5-6oz Turkey
- 1 cup dark berries
- 5 fish oil

12:30pm - Lunch
- Pulse w/ MAG10 two scoops

3:30pm - snack
- 5-6oz turkey

4pm - Peri Wkout Nutrition
- I3G

5pm - Workout
- HFS Sessions - 3 scoops SWF/ 2 scoops MAG10
- Metabolic Cardio Weight Circuits - 1 scoop SWF/ 1 scoop MAG10
- Spring wkouts - 1.5 scoops MAG/10
- Hypertrophy based wkouts - 2-3 scoops SWF/ 2 scoops MAG10

7:30pm - Dinner
- 8oz Fish/ Lean Red Meat/ Chicken
- 2 cups green veggies
- 5 fish oil

10pm - Snack
- If I'm hungry I'll make a shake w/ 1 scoop Grow/ 1 Scoop MD/ 1 tbsp Almond Butter/ 1 cup Almond Milk/ some ice

Monday night HFS session...

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)
Front Lever Tuck - 4 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 4 sets w/ 8-10sec holds

HFS
A1: Hang Snatch
95x3
115x3
135 10x2

A2: Bench Press
135x5
185x5
225x5
255x5
275x5
285x5
295x4
315 4x3
275x5

A3:DB Deads
60x8
70x8
80x6
90x6
95x6
100x5
105x5
110x5
115 3x5

AR: Various band work....total of 10 sets
- Level 1 or 2 jump after each set...12 jumps total

Finisher...
B1: decline close grip bench 3x8
B2: decline wide grip 3x8
B3: decline regular grip 3x8
*More Front Lever/ L-Sit work between sets. Tried out the new hold CT talked about in the spill today. Keep arms straight, raise your chest slowly and back down. Wasn't easy, definitely need to build up to it.

Tuesday night.......Did another metabolic weight cardio session yesterday........great workout!

Warm Up Circuit

ISO - HOLDS (Chin-Up Bar, don't have any rings yet)

Front Lever Tuck - 6 sets w/ 8-10sec holds (Alternated one leg out at a time)
L-Sit - 6 sets w/ 8-10sec holds
New Chest Lift Hold - 6 sets
*jump rope 45 sec between each set

Cardio Complex #1 w/ weights (used 95lbs for circuits 1&2, 105 for 3&4, 115 for 5&6
A1: Stiff Deads x5
A2: Bent over rows x5
A3: Hang cleans x5
A4: Front Squats x5
A5: Behind the neck Push Jerk x5
A6: Jump rope 45 sec
A7: Decline crunches, holding 45 lb barbell
*did 6 rounds of this

Cardio Complex #2
B1: bodyweight squats x20
B2: pushups x20
B3: medicine ball slams x10
B4: Burpees x10
B5: jump rope 45 sec
*did 4 rounds of this