TOUGH SWOD, WEEK 1 DAY 1

CHEST | BACK
*2 ROUNDS FOR TIME

• 25 STANDARD PUSH-UPS
• 15 WIDE FRONT PULL-UPS
• 25 MILITARY PUSH-UPS
• 15 REVERSE GRIP CHIN-UPS
• 25 WIDE PUSH-UPS
• 15 CLOSE GRIP OVERHAND PULL-UPS
• 25 DECLINE PUSH-UPS
• 15 HEAVY PANTS
• 25 DIAMOND PUSH-UPS
• 15 LAWN MOWERS
• 25 DIVE BOMBERS
• 15 BACK FLY’S

COMPOUND TRAINING (CPD-X) A
*25 REPS EACH

• SQUAT/CURL/PRESS
• SQUAT THRUST/CURL/PRESS
• DEADLIFT

AB RIPPER EXTFIT1
*25 REPS EACH

• KNEES TO CHEST
• BIKE KICKS
• REVERSE BIKE KICKS
• CRUNCHY FROGS
• WIDE/CROSS LEG SIT-UPS
• SLOW FLUTTER KICKS (5 SECOND COUNT)
• HIP ROCK & RAISE
• PULSE UPS
• ROLL-UP/V-UP
• OBLIQUE V-UP (EACH SIDE)
  
• SINGLE LEG V-UP (OPPOSITE HAND TO FOOT)
• RUSSIAN TWISTS (50 TO EACH SIDE)