31 August (Obj: Overall Gorilla Strength)

Movement # of Reps Optional
1) Set One
Pull Ups 15 L-Sit
Push Ups 20
Crunches – Full Ext. 25
One Leg Squats 15 (Each leg)

2) Set Two
Curl Ups Wide Grip 15 L-Sit
Push Ups One Arm 10 (knife edge if one arm is too much)
V-Sits 25
Squats w/45# 30

3) Set Three
Pull Ups Closed Grip 15 L-Sit
Push Ups Clap 20
Rockers 25
Squat Thrusts 30

4) Set Four
Switches PU/CU 8
Push Ups Circle 10 (each arm)
Side Dips 25 (each side)
Squat Jumps 30

5) Set Five
Curl Ups Closed Grip 15 L-Sit
Push Ups - Tiger 10
Bridges 25
Burpees 30

6) Set Six
Pull Ups Wide Grip 15 L-Sit
Push Ups Diamond 20
Wipers (floor) 25 (both ways)
Prisoner Squats 30

7) Set Seven
Curl Ups (Slow) 15 L-Sit
Push Ups Wide 20
Back Extension

26 August Combined Core (Obj: Strength)

6X
Pistols or Airborne Squats 3-5 l/r
Weighted Dips (hvy) 3-5
Windshield Wipers 3-5
Weighted Pullup 3-5