PaulSklarXfit365 Monthly Program v4 PDF

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©PaulSklarXfit, LLC. This document may not be reproduced or distributed
without express written consent from PaulSklarXfit, LLC.
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QUI CK LINKS
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Instructions and Guidelines Glossary of Terminology Additional Tips
WEEK 1 WEEK 2
Workout 1 Workout 6
Workout 2 Workout 7
Workout 3 Workout 8
Workout 4 Workout 9
Workout 5 Workout 10
WEEK 3 WEEK 4
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INSTRUCTIONS AND
G UI D EL I N E S F O R S U C C E S S
INSTRUCTIONS
1. You will be provided with 20 workouts every 30 days. Workouts will be numbered from 1-20. You
may jump into a workout at any number and can proceed to the next 30-day period once you have
completed all 20 workouts. Since my program utilizes a constantly varying 5-day split routine, you
will ideally be completing 5 workouts every 7 days.
2. The program allows for 2 rest days per week which should be utilized. I personally use the 2
weekend days for my rest days. I do, however, stay active and work on mobility, which may include
light stretching, myofascial or trigger point release, foam rolling, etc. If you want to burn extra calo-
ries, you may perform low-moderate intensity cardio work as well. 
3. Each workout is programmed from start to finish using a letter system beginning with A. Start
each workout at A, then proceed to B, C, D, etc. Do not move on to the next letter before fully
completing the previous one.
4. The header of each lettered workout indicates what type of sequence (Superset, Giant Set,
Circuit, etc.) you will be performing and rest times. Additional rest times may also be found in the
body of the workouts.
5. Warm-up: A general cardio warm up (Rower, Dual Action Stationary Bike, Ski-erg, etc.) of
5-10 minutes that increases body temperature and warms exercising muscles is recommended,
but not required. Additionally, the first 1-2 rounds of every workout should be performed using
warm up weight for 10-15 reps. Click for Mobility Drills Guidelines
6. If you have questions about the program, please DO NOT message Paul via any form of social
media, as your questions will most likely not be answered. Paul’s receives 1000’s of direct mes-
sages on social media daily and is unable to respond to everyone. INSTEAD, please complete the
email form on the “Contact” page for the fastest reply.
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7. Average workout time: 60 min This will vary depending on the specific workout, users
fatigue and fitness level, accessibility to equipment, speed of reps and sets, recovery time, poten-
tial interruptions, etc.
8. If you have a limited amount of time on a particular workout day, try to perform as many sets
as possible during that time period.
9. Video links show demonstration of proper form. They do not show the amount of weight you
should be using. Use appropriate weight for the intensity described in each exercise.
10. If there is an exercise listed in the program that you cannot complete due to equipment avail-
ability, you may substitute a resistance band that is compatible with the weight effort described
and attach it to a stable structure closest to what is described or shown in video demonstration.
11. If you are not yet able to perform unassisted pull-ups or chin-ups, you may perform them with
band assistance.
AVERAGE WORKOUT TIME:
60 MIN
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GUIDELINES
1. I do not always count reps so please use them as a guideline. However, all sequences, super-
sets, giant sets, and circuits do have a designed rep count that is to be followed as best as you
can, along with a time range for rest in between sets.
2. Maximize your time under tension and contraction during all exercises. Movements should be
controlled unless otherwise noted. Concentration and focus are essential to proper contraction
and mind body connection. Connecting with your muscles will lead to better and faster results.
3. With all forms of exercise, injury is always a potential risk and possibility. The key to minimizing
injury is proper form and alignment. Slower, stronger reps can prevent you from passing a point in
range of motion where injury could possibly occur. A strong foundation leads to a rock-solid body.
4. Attention to detail when performing every exercise is crucial to your success. Finishing an
exercise or sequence and not feeling the specific muscle groups or cardio effect will lead to subpar
results. Understanding your body and realizing its limitations is extremely important. Be intuitive
with every aspect of your fitness regimen.
5. It is recommended that you consult your doctor or medical care practitioner before starting this, or
any exercise program, especially if you have underlying medical conditions.
6. Always try to use the specified piece of equipment. However, if access to barbells, dumbbells,
and kettlebells is limited, they all may be used in place of one another.
7. A rested body regenerates quicker and allows for more intensity during prescribed workouts.
8. NEVER go more than 2-3 days without working out unless a life event gets in the way.
9. Your success and results with my program also depend on your mental approach and how much
effort you apply. Missing workouts, eating poorly, lack of effort-consistency-focus, your current fit-
ness level, genetic predisposition, athletic disposition, are all factors that can affect your outcome.
10. Approach every workout with as much energy, intensity, and focus as you can on any given day.
11. Utilize the Nutritional Guidelines supplement to help compliment your results.
12. Seize any opportunity to find fitness.
13. Do your best and never cut corners.
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GLOSSARY
OF TE RM I N O LO GY
WARMUP WEIGHT: Very light to warm up all of SETS AND REPS: the first number is the number
the joints involved. Should increase heart rate and of sets, the second is the number of reps For
blood flow and prepare the body for heavier sets. example, 2 x 12 means 2 sets of 12 reps each
LIGHT/MEDIUM WEIGHT: Weight is easy to TO FAILURE: The point during a set in which you
control through full range of motion and allows can no longer complete a rep with good form.
for a very strong muscular contraction.
SUPERSET: Performing two exercises back to
MEDIUM TO MODERATE WEIGHT: A weight back without rest
that is challenging but not overbearing. You
should be able to complete full range of motion GIANT SET: Performing multiple exercise back to
with this workload. back without rest
MEDIUM PLUS WEIGHT: Heavy enough to take FINISHER: Exercise or series of exercises
you out of a medium comfort zone. performed at the end of a workout designed to
reinforce muscle contraction and exhaust muscles
HEAVY WEIGHT: Should be heavy but you should used during the main workout.
be able to lift approximately 2 more reps than
prescribed. i.e. if the set calls for 5 repetitions you ROUND: A complete series of bundled exercise,
should be able to complete 6-7 repetitions. similar to a set
AS HEAVY AS POSSIBLE TO COMPLETE: This PLYOMETRIC (PLYO): an exercise that involves a

is a weight that you should not be able to lift more stretch reflex and is ballistic in nature. The muscle
than the prescribed number of reps. If the set stretches quickly as it contracts simultaneously
calls for 5 repetitions, you should not be able to during the eccentric, or commonly referred to as
perform 6 repetitions. “negative” portion of a muscle contraction
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ADDITIONAL TIPS
FOR S U C C E S S
USER SKILL LEVEL

Please modify the workout as follows:
yyBeginner: Perform 2-3 of the prescribed number of sets or rounds as described in the
program. Reduce weight as necessary.
yyIntermediate: Perform 3-4 of the prescribed number of sets or rounds as described in
the program. Reduce weight as necessary.
yyAdvanced: Perform all rounds and sets as described in the program. Reduce or
increase weight as necessary.
EQUIPMENT
This is a recommended equipment list. It is not essential to have every piece of equipment listed. However,
the more you have access to, the greater your chance of success.
yyBarbells yyPullup Station/Bars yyAdjustable Bench yyBattleRope

yyDumbbells yySlam Balls yy Resistance Bands yySuspension Trainer
yyKettlebells yyLebert Equalizers yy Parallettes
MOBILITY DRILLS
Instructions: Included are multiple variations of mobility exercises and drills that can be used
as a daily warm-up prior to beginning a workout, as a cool-down, or as a stand-alone mobility
workout on off days. Each drill or segment should be performed for 1-2 minutes and can be
performed alone or as a continuous series. You may choose to do some or all of the mobility
exercises provided as mobility varies from one person to another. These specific drills focus
mainly on hip and shoulder mobility. Click to View Mobility Drills
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W EEK 1
WO R KOU T S
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WORKOUT #1
GIANT SET: 6 ROUNDS
A Rest 2-3 Minutes Between Rounds
REPS WEIGHT
Round 1: Medium
Round 1: 15 Reps
Rounds 2, 3, & 4:
1 Barbell Front Squat Rounds 2, 3, & 4: 10 Reps
Medium Plus
Rounds 5 & 6: 5 Reps
Rounds 5 & 6: Heavy
2 Wall Sit 60 Seconds Bodyweight
3 Reverse Dumbbell Lunge 20 Medium Plus
4 Standing Calf Raise 15 Bodyweight
Rest 2 Minutes Before Beginning Giant Set B
GIANT SET: 4 ROUNDS

B Rest 1-2 Minutes Between Rounds
REPS WEIGHT
Standing Alternating Arm Dumbbell 8-10

1 Medium or Medium Plus
Shoulder Press per side
Hang Clean
2 or 10 Medium Plus or Heavy
Dumbbell Shrug
3 Rear Delt Raise 15-20 Medium
Rest 1-2 Minutes Before Beginning Finisher C On Next Page
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WORKOUT #1
FINISHER: 2-4 ROUNDS
C Rest 30-60 Seconds Between Rounds
REPS WEIGHT
1 Straight Arm Kneeling Ball Slam 15 Medium Slam Ball
2 Kneeling Ball Slam 15 Medium Slam Ball
3 Superman Plank Ball Touch 10 Medium Slam Ball
10-15
4 Single Arm Cable Crunch Medium Plus
per arm
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WORKOUT #2
GIANT SET: 5-6 ROUNDS
REPS WEIGHT
1 High Cable Fly 15-20 Medium Plus or Heavy
AMRAP
2 Push-ups (As Many Reps As Bodyweight
Possible)
Chin Grip Lat Pulldown

3 or 10 Heavy or Bodyweight
Chin-Up
4 Low Cable Chest Fly 10-15 Medium or Medium Plus

AMRAP
5 Close Grip Push-Ups (As Many Reps As Bodyweight
Possible)
6 Straight Arm Band Pulldown 15-20 Medium-Heavy Band

REPS WEIGHT
Equalizer Dips AMRAP Bodyweight,

1 or (As Many Reps As
Possible) Bodyweight Assisted
Dips using any available equipment.
2 Close Grip Bench Press 10 Medium Plus or Heavy
3 W-Bar Triceps Pressdown 8-10 Medium or Heavy
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WORKOUT #3
A No Rest Between Rounds
REPS WEIGHT
Slam Ball Squat Slams with

1 20 Medium Plus Ball
Straight Arm Pickup
2 Suspension Trainer Oblique Bend 15 Bodyweight

per side
Deep Suspension Forward

3 12 Bodyweight
Overhead Lunge
Rest 1 Minute Before Beginning Giant Set B
GIANT SET: 4 ROUNDS

REPS WEIGHT
1 Standing Underhand Cable Row 10 Medium Plus or Heavy
10
2 Alternating Dumbbell Biceps Curls Medium Plus or Heavy
per side
5
3 Alternating Hammer Curls Medium
per side
Rest 2 Minutes Before Beginning Superset C On Next Page
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WORKOUT #3
SUPERSET: 3-5 ROUNDS
C Rest 2 Minutes Between Rounds
REPS WEIGHT
1 Standing Close Grip Cable Row 10 Medium Plus or Heavy
2 Cable Rope Pulldown 10-15 Medium
Single Arm Alternating AMRAP

3 (As Many Reps Blue Heavy Band
Heavy Band Curl As Possible)
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WORKOUT #4
GIANT SET: 6 ROUNDS
REPS WEIGHT
Round 1: Light or Medium

Round 1: 20 Reps Round 2: Medium or
Round 2: 16 Reps Medium Plus
1 Reverse Alternating Barbell Lunges
Round 3: 12 Reps Round 3: Heavy
Rounds 4, 5, & 6: 10 Reps Rounds 4, 5, & 6: As Heavy
as Possible
2 Bodyweight Squats 15 Bodyweight
3 Standing Calf Raise 12-15 Bodyweight
Rest 1-2 Minutes Before Beginning Superset B
SUPERSET: 4 ROUNDS
REPS WEIGHT
Incline Single, Single

1 8-10 Heavy
Double Dumbbell Press
2 Close Grip Incline Bench Pushup 10-20 Bodyweight
Rest 1-2 Minutes Before Beginning Giant Set C On Next Page
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WORKOUT #4
C Rest 1-2 Minutes Between Rounds
REPS WEIGHT
Reverse Grip Single Arm Cable Triceps 10

1 Medium
Extension per side
AMRAP
2 Top Half Push-up (As Many Bodyweight
Reps As
Possible)
20
contiuously
3 Band Rotation with Punchout Blue Heavy Band
alternating
sides
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WORKOUT #5
BATTLEROPE CARDIO
A OPENER: 5 ROUNDS REPS
Rest 2 Minutes Between Rounds
15 Single Arm Anacondas

5 Seconds Anaconda Waves
1 Battle Rope Flow
5 Seconds Double Arm Anacondas
15 Jump Slams

B No Rest Between Rounds
REPS WEIGHT
Hang Clean to Overhead

1 10 Medium or Medium Plus
Shoulder Press
2 Dumbbell Shrugs 15 Heavy
10
3 Single Leg Rear Delt Raise Medium
per leg
4 Plank Pushup 12 Bodyweight
5 Superman Low Back Extension 12 Bodyweight
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W EEK 2
WO R KOU T S
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WORKOUT #6
GIANT SET: 6 ROUNDS
REPS WEIGHT
1 Wall Sit 60 Bodyweight

seconds
2 Dumbbell Goblet Squat 25 Medium or Medium Plus
Bodyweight Squat Side

3 20 Bodyweight
Lunge Complex
4 Standing Calf Raises 20 Bodyweight
GIANT SET: 3 ROUNDS

REPS WEIGHT
1 Dumbbell Chest Press 20 Medium or Medium Plus
20
2 Single Arm Alternating Dumbbell Fly Medium Plus
total
3 Close Grip Incline Bench Pushup 20 Bodyweight
Reverse Grip Single Arm Cable 10

4 Medium Plus
Triceps Extension per arm
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WORKOUT #7
GIANT SET: 7 ROUNDS
REPS WEIGHT
Round 1: Medium
Round 1: 15 Reps
Rounds 2 & 3: Medium Plus
1 Conventional Deadlift Rounds 4 & 5: Heavy
Rounds 6 & 7: As Heavy
as Possible
2 Kettlebell Swing 10 Medium Plus or Heavy
3 Suspension Forward Overhead Lunge 12 N/A
Rest 2-3 Minutes Before Beginning Giant Set B
GIANT SET: 4 ROUNDS

REPS WEIGHT
1 Standing Cable Row 15 Heavy
2 Lat Pulldown 10 Medium Plus
Bottom Half Alternating 10

3 Medium Plus
Biceps Curls with Hold per arm
Single Arm Alternating

4 10-15 Heavy Band
Heavy Band Curl
5 Plank Shoulder Taps 20 Bodyweight
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WORKOUT #8
GIANT SET: 6 ROUNDS
REPS WEIGHT
High Kettlebell Clean to

1 10 Medium Plus or Heavy
Overhead Press
Standing Alternating Arm 5-10

2 Medium Plus
Dumbbell Shoulder Press per arm
3 Barbell Shrugs 20 Heavy
10 Full Raises
4 Lateral Raise Series 8-10 Single Medium
Arm Holds
Per Side
Rest 2 Minutes Before Beginning Finisher B

B Rest 30 Seconds Between Rounds
REPS WEIGHT
1 Slam Ball Jump Slams 15 Medium Ball
2 Pushup Plank with Glute Raise 10 Bodyweight
3 Suspension Overhead Oblique Bend 12 Bodyweight

per arm
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WORKOUT #9
GIANT SET: 5 ROUNDS
REPS WEIGHT
10 Total:
5 with 3 Second
1 Barbell Front Squat Hold at Bottom Medium or Medium Plus
of Squat
5 without Hold
10
2 Elevated Split Squat Bodyweight
per leg
Bodyweight
3 Manual Resistance Calf Raises 10* *Apply pressure up against incline bench
in both directions to create constant
tension.
12-16
4 Walking Lunges Medium
total
10-15
5 Single Arm Cable Crunch Medium Plus
per side
6 Suspension Squat to Overhead Raise 15 Bodyweight
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WORKOUT #10
SUPERSET
A Rest as little as Necessary to Complete
REPS WEIGHT
Pulls Ups:
Military
and/or Complete 50
Consecutive Reps of Each
1 Parallel Bodyweight
Position (Grip) Before
and Moving on to the next
Chin-ups
2 Push-ups 200 Bodyweight
Instructions: The Goal is to complete the sequence/superset in the shortest period of time with good form for every-
thing. Complete as many pullups as you can and then as many pushups as you can. Note your rep completion and con-
tinue until you reach 100 total pullups (50 Pullups, either military (wide) or parallel (narrow) grip or a mix of the two and
then 50 Chin-ups) and 200 total pushups.
Example:
Complete 8 Military Pull-ups
Complete 15 Push-ups
Complete 6 Parallel Pull-ups
Complete 10 Push-ups.
Continue until you reach 50 total Pull-ups, then switch to Chin-ups.
If you finish one exercise before the other (you’ve completed 200 push ups but only 80 pull/chin ups), simply continue
with exercise you haven’t completed yet, taking as little rest as necessary between sets.
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W EEK 3
WO R KOU T S
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WORKOUT #11
GIANT SET: 6 ROUNDS
REPS WEIGHT
1 Low Cable Fly 15-25 Medium Plus
2 Push-up 10 Bodyweight
3 Plyo Bench Push-up 25-40 Bodyweight
Rest 2-3 Minutes Before Beginning Superset B

REPS WEIGHT
1 Cable Rope Triceps Pressdown 15 Medium Plus or Heavy
2 Close Grip Incline Bench Pushup 20 Bodyweight
Rest 1 Minute Before Beginning Superset C
SUPERSET: 4 ROUNDS
REPS WEIGHT
16-20
1 Cable Rope Triceps Pressdown Medium
total
2 Front Kettlebell Squat 10 Medium Plus
Slamball Squat-Side Lunge

3 20 Medium Ball
Slam Complex
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WORKOUT #12
GIANT SET: 6 ROUNDS
REPS WEIGHT
1 Hang Clean to Overhead Press 10 Medium Plus
Standing Alternating Arm Dumbbell 6-10

2 Medium or Medium Plus
Shoulder Press per arm
3 Dumbbell Lateral Shoulder Raise 15 Medium Plus

REPS WEIGHT
1 High Cable Fly 15 Medium Plus
2 Parallette Pushups 10 Bodyweight
Round 1 & 2: Medium Plus-

Round 1 & 2: 10 Reps
Rounds 3: Heavy
3 Rack Pull Rounds 3: 8 Reps
Rounds 4 & 5: As Heavy as
Possible
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WORKOUT #13
GIANT SET: 5 ROUNDS
REPS WEIGHT
1 Standing Underhand Cable Row 15 Medium Plus or Heavy
2 Standing Alternating Dumbbell Curl 10 Medium Plus or Heavy
3 Straight Arm Rope Pulldown 10 Heavy
GIANT SET: 5 ROUNDS

REPS WEIGHT
1 Standing Close Grip Row 15 Heavy
2 Alternating Hammer Curl 10 Heavy
3 Straight Bar Cable Pulldown 10 Heavy
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WORKOUT #14
GIANT SET: 5 ROUNDS
REPS WEIGHT
Barbell Squat
1 or 10 Medium Plus
Goblet Squat
Single Leg Wall Hold with 15

2 per leg
Medium Plus or Heavy
Dumbbell Row
Low Kettlebell Clean to

3 10 Heavy
Overhead Press
4 Single Kettlebell Overhead Press 10 Medium Plus
5 Dumbbell Shrug 10 -15 Medium Plus
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WORKOUT #15
GIANT SET: 3 ROUNDS
A Rest 30-60 Seconds Between Rounds
REPS WEIGHT
1 Suspension Overhead Oblique Bend 10

per side
2 Suspension Forward Overhead Lunge 20 Bodyweight

per leg
3 Suspension Mobility Rotation 20
No Rest Before Beginning Giant Set B
GIANT SET: 5 ROUNDS

B Rest 2 Minutes Between Rounds
REPS WEIGHT
1 Incline Dumbbell Chest Press 10 Medium Plus
2 Incline Squeeze Press 10 Medium Plus
3 Top Half Pushup 10 -20 Bodyweight
4 Seated Straight Bar Cable Row 15 Heavy
AMRAP
Single Arm Alternating (As Many
5 Heavy Blue Band
Heavy Band Curl Reps As
Possible)
Rest 1-2 Minutes Before Beginning Metabolic Finisher C On Next Page
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WORKOUT #15
C Rest 1 Minute Between Rounds
REPS
20 Revolutions
5 Burpees
1 Heavy Jump Rope/Burpee Complex
20 Revolutions
5 Burpees
Note: If you do not have access to a Heavy Jump Rope, use a standard weighted
jump rope and add 20 revolutions to the above Heavy Rope portions
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W EEK 4
WO R KOU T S
30
WORKOUT #16
GIANT SET: 8 ROUNDS
REPS WEIGHT
1 Hybrid Deadlift 5- 8 Medium Plus or Heavy
2 Reverse Bodyweight Power Lunge 10 Bodyweight

B Rest 1 Minute Between Rounds
REPS WEIGHT
Alternating Single Arm 10

1 per arm
Medium Plus
Dumbbell Chest Fly
2 Dumbbell Chest Press 8 Heavy
5 Unassisted
5 Assisted Feet Forward
5 Assisted Feet Back
3 Equalizer Dip Series Bodyweight
10 Assisted ¼ Reps with 90% of
bodyweight on triceps
Complete all of the above as one set.
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WORKOUT #17
GIANT SET: 4 ROUNDS
REPS WEIGHT
1 Strict Overhead Barbell Press 10 Medium Plus
Lateral Raise Drop Set Set 1: 15 Set 1: Medium Plus

2 (Perform both sets with no rest before
moving to exercise 3) Set 2: 15 Set 2: Medium
3 Dumbbell Shrugs 10 As Heavy as Possible
Rest 1-2 Minutes Before Beginning Giant B

REPS WEIGHT
Military Grip Pullup

1 or 10 Bodyweight or Heavy
Lat Pulldown
2 Straight Arm Rope Pulldown 10 -15 Medium Plus
Rest 2-3 Minutes Before Beginning Giant Set C On Next Page
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WORKOUT #17
REPS WEIGHT
Parallel Grip Pullup

1 or 10 Bodyweight or Heavy
Close Grip Lat Pulldown
2 Straight Arm Rope Pulldown 10-15 Medium Plus
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WORKOUT #18
REPS WEIGHT
1 Barbell Reverse Lunge 10 Medium Plus or Heavy
2 Dumbbell Plank Step Through 10 Bodyweight
3 Dumbbell Goblet Squat 10 Heavy
Rest 2 Minutess Before Beginning Giant Set B

REPS WEIGHT
Single, Single, Double Incline 10 total

1 Medium
Dumbbell Press sequences
2 Close Grip Bench Press 10 Medium Plus
3 Bench Pushup 10 Medium Plus or Heavy
4 Close Grip Dumbbell Pullover 10 Medium Plus
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WORKOUT #19
REPS WEIGHT
1 Chin Ups 5-8 Bodyweight
Bottom Half Alternating Biceps

2 10 Heavy
Curl with Hold
3 Squat Side Lunge Slam Ball Complex 20 Bodyweight
4 Superman Glider 5 Carpet Glider

per arm
5 Wax On/Wax Off 5 Carpet Glider

per arm
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WORKOUT #20
GIANT SET: 5 ROUNDS
REPS WEIGHT
1 Kettlebell Burpee Complex 10 Heavy
2 Alternating Biceps Curl With Top Hold 10 Medium

per arm
3 Equalizer Dip To L-Sit 10 Bodyweight
Rest 2 Minutes Before Beginning Finisher B

REPS WEIGHT
1 Battlerope Jumping Jacks 50 Medium Plus
Single Arm Alternating Lateral 10

2 per arm
Medium
Shoulder Raise with Top Hold
3 Single Leg Dumbbell Row 5-10 Medium Plus

per leg
4 Slam Ball Squat Slams 10 Light Ball
36

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365

Click on any link below to jump directly to that page.

Instructions and Guidelines Glossary of Terminology Additional Tips

AVERAGE WORKOUT TIME:

12. Seize any opportunity to find fitness.

13. Do your best and never cut corners.

AS HEAVY AS POSSIBLE TO COMPLETE: This PLYOMETRIC (PLYO): an exercise that involves a

USER SKILL LEVEL

yyBarbells yyPullup Station/Bars yyAdjustable Bench yyBattleRope

2 Wall Sit 60 Seconds Bodyweight

3 Reverse Dumbbell Lunge 20 Medium Plus

4 Standing Calf Raise 15 Bodyweight

Rest 2 Minutes Before Beginning Giant Set B

GIANT SET: 4 ROUNDS

Standing Alternating Arm Dumbbell 8-10

3 Rear Delt Raise 15-20 Medium

Rest 1-2 Minutes Before Beginning Finisher C On Next Page

1 Straight Arm Kneeling Ball Slam 15 Medium Slam Ball

2 Kneeling Ball Slam 15 Medium Slam Ball

3 Superman Plank Ball Touch 10 Medium Slam Ball

1 High Cable Fly 15-20 Medium Plus or Heavy

Chin Grip Lat Pulldown

4 Low Cable Chest Fly 10-15 Medium or Medium Plus

6 Straight Arm Band Pulldown 15-20 Medium-Heavy Band

Rest 2 Minutes Before Beginning Giant Set B

GIANT SET: 3-5 ROUNDS

Equalizer Dips AMRAP Bodyweight,

2 Close Grip Bench Press 10 Medium Plus or Heavy

3 W-Bar Triceps Pressdown 8-10 Medium or Heavy

Slam Ball Squat Slams with

2 Suspension Trainer Oblique Bend 15 Bodyweight

Deep Suspension Forward

Rest 1 Minute Before Beginning Giant Set B

GIANT SET: 4 ROUNDS

1 Standing Underhand Cable Row 10 Medium Plus or Heavy

Rest 2 Minutes Before Beginning Superset C On Next Page

1 Standing Close Grip Cable Row 10 Medium Plus or Heavy

2 Cable Rope Pulldown 10-15 Medium

Single Arm Alternating AMRAP

Round 1: Light or Medium

2 Bodyweight Squats 15 Bodyweight

3 Standing Calf Raise 12-15 Bodyweight

Rest 1-2 Minutes Before Beginning Superset B

Incline Single, Single

2 Close Grip Incline Bench Pushup 10-20 Bodyweight

Rest 1-2 Minutes Before Beginning Giant Set C On Next Page

Reverse Grip Single Arm Cable Triceps 10

15 Single Arm Anacondas

Rest 3 Minutes Before Beginning Giant Set B

GIANT SET: 3-5 ROUNDS

Hang Clean to Overhead

2 Dumbbell Shrugs 15 Heavy

4 Plank Pushup 12 Bodyweight

5 Superman Low Back Extension 12 Bodyweight

1 Wall Sit 60 Bodyweight

2 Dumbbell Goblet Squat 25 Medium or Medium Plus

Bodyweight Squat Side

4 Standing Calf Raises 20 Bodyweight

Rest 2 Minutes Before Beginning Giant Set B

GIANT SET: 3 ROUNDS

1 Dumbbell Chest Press 20 Medium or Medium Plus

3 Close Grip Incline Bench Pushup 20 Bodyweight

Reverse Grip Single Arm Cable 10