- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Day 3 Week 1 
(Conditioning)

James

Jatin

Day 1 Week 1
(Push Day)

Day 2 Week 1
(Pull Day)

Day 4 Week 1
(Lower Body)

Day 5 Week 1
(Upper Body)

Day 6 Week 1
(Long Run)

Day 1 Week 2
(Push Day)

Day 2 Week 2
(Pull Day)

Day 3 Week 2
(Conditioning)

Day 4 Week 2
(Lower Body)

Day 5 Week 2
(Upper Body)

Day 6 Week 2 
(Long Run)

Day 1 Week 3 
(Push Day)

Day 2 Week 3 
(Pull Day)

Day 3 Week 3
(Conditioning)

Day 4 Week 3 
(Lower Body)

Day 5 Week 3
(Upper Body)

Day 6 Week 3
(Long Run)

Day 1 Week 4
(Push Day)

Day 2 Week 4
(Pull Day)

Day 3 Week 4 
(Conditioning)

Day 4 Week 4
(Lower Body)

Day 5 Week 4
(Upper Body)

Day 6 Week 4
(Long run)

Day 3 Week 1 (Conditioning)

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