WEEK 1
MONDAY
PRESS 2 X 5, 1 X 5+
SQUAT 2 X 5, 1 X 5+
TUESDAY
SPRINTS
WEDNESDAY
BENCH PRESS 2 X 5, 1 X 5+
DEADLIFT 1 X 5+
THURSDAY
SPRINTS
FRIDAY
PRESS 2 X 5, 1 X 5+
SQUAT 2 X 5, 1 X 5+
SATURDAY
SPRINTS
WEEK 2
MONDAY
BENCH PRESS 2 X 5, 1 X 5+
SQUAT 2 X 5, 1 X 5+
TUESDAY
SPRINTS
WEDNESDAY
PRESS 2 X 5, 1 X 5+
DEADLIFT 1 X 5+
THURSDAY
SPRINTS
FRIDAY
BENCH PRESS 2 X 5, 1 X 5+
SQUAT 2 X 5, 1 X 5+
SATURDAY
SPRINTS
PLUG-INS
BODYWEIGHT PRESS-UPS
WEIGHTED PRESS-UPS
BODYWEIGHT CHIN-UPS
WEIGHTED CHIN-UPS
BODYWEIGHT DIPS
WEIGHTED DIPS
BODYWEIGHT HYPERS
WEIGHTED HYPERS
BODYWEIGHT HANGING LEG RAISES
WEIGHTED HANGING LEG RAISES