Legs Misc.

warmup
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135 press to fail
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50 squat ( lunges while partner finishes )
50 leg press ( stepups until finish for partner )
50 plate crunch ups
50 reverse crunches
50 burpees
10 stairs
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135 press to fail

Chest Abs Triceps

warmup
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20 pullups
pushups to fail
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75 tri cable crosses
150 dumbell low to highs total
100 rope crunches
7 stairs

100 dead bug on bench
50 pullover to press
75 dips
200 standing plate swings

100 cable skulls ( jump rope until partner finishes )
50 dumbell flys ( pushup negs until partner finishes )

Back and Biceps

warmup
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Pushups till fail
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100 lying pullups
50 wall curls
300 mountain climbers

75 straight leg dbell deads
50 incline curls total
100 weighted back extensions
3 min jump rope

50 close lat pull
25 pullups
100 behind the back cable curl
10 pushups + 5 burpess x 5

Legs and Shoulders

warmup
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20 pullups
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150 kettlebell swings (75 each arm )
50 plate raises
75 hanging knee ups
300 box jumps
100 reverse shoulder flys
100 plank up downs
75 leg extensions
75 leg curls
30 clean and press

Shoulders and Legs

warmup: 1000 meters or 400 stairs
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20 pullups
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75 dumbell squat to hammer press (guys ) / 75 dumbell squat to upright row (girls)
50 plank up downs
100 straight dead to press
50 shoulder rolls
30 squats ( 10, 8 , 6, 4, 2 )
one suicide
50 leg press ( one set - place at last or second to last

Chest Triceps

warmup : 1000 meters or 400 stairs
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20 pullups
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low to high dumbell press ( sets of 8 -10 when easy , till fail max weight )
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300 side to side planks
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high to low dips ( sets of 8 -10 when easy , till fail max weight )
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50 burpees outside
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75 mid flys cable
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75 rope tri extensions
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10 stairs