Gutcheck Workout Week 11

A. Warm Up: Jog/Stretch
B. Power Circuit: 10 rounds
     Deadlift - 3 reps
     Front Squat - 5 reps
     Pull Ups - 10 reps (strict)
C. 1- arm DB rows 5x5 each side, w/ 1/4 rep at the top of each rep
D. Core Superset: 3 rounds
     Pikes on Swiss Ball 20
     DB Pull Overs on Swiss Ball w/Crunch 10

Tuesday:
A. 1 Mile Run max effort
B. Superset: 5 rounds
     Dips - Max Reps
     Med Ball Push Ups  - 10
     Tricep Press Downs - 10
     Underhand Chin Ups - 10
     Barbell Curls  6
     Walking Lunges (body weight)- 2 minutes
C. Weighted Plank 5 x 30 second holds

Wednesday:
A. Jump Rope - 10 minutes
B. Barbell Clean & Press 5 x 5
C. Superset: 4 rounds
     DB Front Raises -8
     Shoulder Flys -8
     Bent Over Flys -8
     Barbell Shrugs - 8
D. Jump Rope - 10 minutes

Thursday:
A. Warm Up: 1 mile jog
B. Power Circuit: 10 rounds
     Squat - 5
     DB Chest Press - 5
     Lat Pull Downs - 8
C. 1 mile jog

Friday:
A. Do each exercise for 1 minute, with 1 minute jump rope between each exercise.:
     Chinese Push Ups
            - 1 minute jump rope 
     Stability Alternates 
            - 1 minute jump rope 
     Pikes
            - 1 minute jump rope 
     Hyper Extension on Swiss Ball
            - 1 minute jump rope 
     DB Side Bends (1 set each side)
            - 1 minute jump rope 
     Pikes 
            - 1 minute jump rope 
     Supermans w/ plates on ball
            - 1 minute jump rope 
     Neck Plank
            - 1 minute jump rope 
- go thru entire circuit 3 times

Saturday:
A. Warm Up: Stretch/Jog
B. Superset: 4 rounds
     10 Wide Pull Ups
     10 Dips
     10 Underhand Chin Ups
     10 Bodyweight Skull Crushers
     10 Ring Rows
     10 Push Ups
     1/4 mile sprint
-rest 2.5 minutes after Sprint before starting next round