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So we hit our upper body, via traditional push/pull, yesterday and we’ve got legs tomorrow, so today I wanted to get in some supplemental upper body work without over taxing my body.  With that in mind I put together this bodyweight driven program along with some cardio to get in some additional work.

 

Warmup:

  • Foam Roll
  • Bike  – 30 minute
  • Dynamic Stretching

 

Bodyweight Circuit:  Each round consists of the full progression below, with 30-45 seconds rest between rounds, we did 10 rounds

Round Progression:pull-up-under-hand-grip

  • 3 Hand Stand Pushups
  • 5 Pull-Ups
  • 10 Med Ball Smash
  • 20 pushups
  • 3 Hand Stand Pushups
  • 5 Pull-Ups
  • 10 Med Ball Smash
  • 20 pushups
  • 1 Minute Jump Rope

I completed 10 Rounds of that progression in about 30 minutes.  It totals 60 HSPUs, 100 Pull Ups, 200 Ball Smash, 400 Pushups,

Core Work: 4 Sets of the following:

  • 10 toes to bar
  • 1 min plank

Cardio:

  • 20 minutes of intervals on the treadmill (10 mph for 1 min 7 mph for 1 min)
  • 20 minutes on the step mill

 

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