WORKOUT B (TUESDAY/FRIDAY)
1A. Explosive Pushup* - 3 reps
Get on all fours. Place your hands on the floor, in shoulder-width position. Maintain a straight line through your ankles, knees, hips, and shoulders. Bend your elbows and lower your body. Push yourself up so forcefully that your hands leave the floor. Repeat.
1B. Pullup – 12 reps
1C. Box Inverted Shoulder Press – 12 reps
Get in pushup position, with your feet elevated on a box. Push your hips up so that your trunk is almost perpendicular to the floor. Lower your body until your head almost touches the floor. Return to the start position and repeat.
2A. Close-Grip Pushup – 12 reps
2B. Box Dip – 12 reps
Stand between two waist-high boxes. Place your clenched fists, knuckles-down, on top of the boxes. Lift yourself so your arms are completely straight. Bend your knees and slowly lower yourself by flexing your elbows until your upper arms are parallel to the floor. Repeat for the recommended reps.
2C. Rope Inverted Lat Row – 12 reps
Loop a climbing rope over a sturdy overhead anchor. Grab the ends of the rope about three feet off the floor and hang with your arms completely straight. Your body should form a straight line from your ears to your heels. Pull your shoulder blades back and then bend your elbows to lift your chest as high as possible. Pause, then return to the start.