Alternate workouts Monday, Wednesday, & Friday. Reverse order each week.

Workout A

• 4:02 – 1A Alt. Single Leg Box Squats
• 4:20 – 1B 1 1/2 Bottomed Out Squats
• 4:43 – 1C Jump Squats
• 5:16 – 2A Handstand Pushups/Power Pushaway
• 5:35 – 2B Rotational Pushups
• 6:01 – 2C Cobra Pushups
• 6:23 – 3A Alt. Single Leg Heel Touch [Kickstand] Squats
• 6:52 – 3B Alt. Sprinter Lunges
• 7:08 – 3C Plyo Sprinter Lunges
• 7:31 – 4A Pullups
• 7:57 – 4B Human Pullovers/Sliding Pulldowns
• 8:48 – 4C Inverted Chin Curls
• 9:07 – 5A Reverse Corkscrews
• 9:19 – 5B Black Widow Knee Slides
• 9:36 – 5C Levitation Crunches
• 9:51 – 6 Angels and Devils

Workout B

• 10:45 – 1A Slick Floor Bridge Curls
• 11:15 – 1B Long Leg Marches
• 11:38 – 1C High Hip Bucks
• 11:57 – 2A Variable Wall Pushups/Decline Knee Flat Pushups
• 12:34 – 2B Alt. BW Side Lateral Raises
• 13:08 – 2C BW Triceps Extensions
• 13:27 – 3A Alt. Crossover Step Ups
• 13:46 – 3B Alt. Reverse Lunges
• 14:03 – 3C Split Squat Jumps
• 14:15 – 4A Chinups
• 14:34 – 4B Inverted Rows
• 14:52 – 4C Back Widows
• 15:08 – 5A Ab Halos
• 15:23 – 5B V-up Tucks
• 15:32 – 5C Sit-up Elbow Thrusts
• 15:43 – 6 Reverse Hypers