apprentice of evil:

week V

workout I

A1. Dips (bodyweight, weighted if you can do more than 25)

A2. Reverse Lunge w/ Med Ball Rotation


B1. Lat Pulldown

B2. Cable Stiff-Legged Deadlifts


C1. Single Arm Kettlebell Press

C2. Box (or bench) Side Step Up


D1. Plank -1 min 15 seconds

D2. Hanging Leg Raise

Workout II

A1. Barbell Snatch

A2. Overhead Squat (super light! PVC Pipe or bodyweight if necessary)


B1. Bent Over Reverse Grip Barbell Row

B2. Weighted Box Step Up


C1. Incline Dumbbell Flyes 

C2. Seated Hamstring Curl


D1. Ab Wheel Roll Out

D2. Dragon Flag

Workout III

A1. Close Grip Lat Pulldown

A2. Front Squat


B1. Rear Delt Bent Over Reverse Flyes 

B2. Split Squats


C1. Close Grip Bench Press

C2. GHD or Back Extension


D1. Kneeling Cable Crunch

D2. Side Plank -45 seconds