Saturday
Full Body an Core| # | Exercise | Sets X Reps | Weight | Video |
| 1 | Stretch Pre Workout | 5x5 | ||
| 2 | Dumbbell Rdls | 5x5 | ||
| 3 | Dumbbell Squat Clean | 5x5 | ||
| 4 | Dumbbell Pushpress | 5x5 | ||
| 5 | Dumbbell Bent Overrows | 5x5 | ||
| 6 | Dumbbell Push-up Rows | 5x10 | ||
| 7 | Jump Rope | 5x1 | 30 secondds | |
| 8 | Water Break for 2 minutes | |||
| 9 | Ketel Snatch | 3x10 | 5 on each arm | |
| 10 | Ketel Squat | 3x15 | ||
| 11 | Squat Jump | 3x10 | body weight | |
| 12 | Water Break | |||
| 13 | Hartley Partner Push-up Series | 1x1 | do in line | |
| 14 | Ab Workout | 1x1 | ||
| 15 | Stretch Post Workout | 1x1 | ||