Circuit 1:
wall handstand military pushups – to fail
lunges – 50 alternating Continue reading →

Circuit 1:
pushups to fail (minimum 20)
pullups – to fail
wide grip pushups – arms as far apart as possible – to fail
butt kicks – 2 minutes Continue reading →

And on the twenty eighth day, Roc rested.

And on the twenty seventh day, Roc rested.

Circuit 1:
scorpion pushups – 20 reps
half crow pushups – 10 per leg
fast squats – 50 reps
squat military press – 20 reps
fast jumping jacks – 2 minutes Continue reading →

Circuit 1:
close grip pushups – to fail
squats – perform 50 fast
step plyos – 1 minute
butt kicks – 1 minute Continue reading →

And on the twenty fourth day, Roc rested.

And on the twenty third day, Roc rested.

Circuit 1:
pullups – to fail
jump squat – 15 reps
one leg pelvic thrusts – to fail, each leg Continue reading →