apprentice of evil:

week VI

workout I

A1. Dumbbell Thrusters

A2. Kettlebell Swings 


B1. Assisted Pull Up

B2. Single Arm Single Leg Kettlebell Deadlifts


C1. Low to High Cable Crossover

C2. Goblet Squat 


D1. Forearm Plank 45 seconds

D2. Straight Arm Plank 45 seconds

workout II

A1. Single Arm DB Row

A2. Sumo Deadlift


B1. Incline Barbell Press

B2. Leg Press


C1. Barbell Cleans  

C2. Assault Bike Sprints (or regular bike w/ high tension - 30 seconds)


D1. Cross-body Crunches 

D2. Hollow Holds -1 minute 

workout III

A1. Floor Press

A2. Turkish Get Ups (10/side - light)


B1. Inverted Row

B2. Back Squat


C1. Barbell Bicep Curls

C2. Bosu Ball Squats 


D1. Side Plank- 1 min

D2. Cable Wood Chop