Perform the workouts below for the next 4 weeks, then move on to the next phase.
ConditioningRun 1-2 Miles
Front Squat4x10
Bench Press 4x10
Pull-Ups4xMax Reps*If you can not get a pull-up, use bands for assistance or do cable pull-downs until you build strength
Bodyweight100 Push-Ups100 Sit-Ups
Military/Overhead Press4x10
Bench Press4x10
Arm Circuit4 set superset20 DB Curls12 Triceps Extensions
Rest Day
