Gutcheck Workout Week 20

A. Warm Up: 1mile Run, 5 Rope Climbs
B. Deadlift - 5, 2, 2, 2, 2, 1
C. Superset: 5 sets
     Front Squat - 5, 4, 3, 2, 1
     Weighted Pull Ups - 5
D. Superset: 3 sets
     Standing T-Bar Row - 5
     Seated Row - 8
E. Superset: 4 sets
     DB Curls - 5
     Underhand Chin Ups - 10
F. Superset: 1 set
     Plate Lay Outs - 10
     Barbell Rollouts - 10
     Stability Alternates - 20 each side
     Reverse Hyper - 25 reps
     Supermans - 10 reps w/plates

Tuesday:
A. Warm Up: Stretch, 2000m Row
B. DB Chest Press 1 x 10, 3 x 5, 1 x 3, 1 x 1
C. Superset: 3 sets:
     Close Grip Bench Press - 5 reps
     Weighted Dips - 8 reps
D. Overhead Tricep single arm extension - 5 x 5 each side
E. Weighted Plank - 5 x 15 seconds

Wednesday:
A. warm Up: jump rope 10 minutes, stretch
B. Hang Clean & Press: 5, 3, 1, 1, 1
C. Superset: 3 sets
     DB Shoulder Press - 5
     Iron Crosses - 10
     Plate Raises - 20
D. Barbell Shrugs - 10 x 10
E. Farmers Walk 3 x 100ft

Thursday:
A. Circuit: 5 rounds
     Airdyne or Rower - 3 minutes
     Med Ball Slams - 10
     Med Ball Suplex - 10
     Plyo-Push Ups - 10
     Pull Ups - 10
     Ab Wheel - 10

Friday:
A. Warm Up: bike, stretch
B. Squat 2 x 5 warm up sets
     3, 3, 2, 2, 1, 1
C. Split Squats 4 x 4 each leg
D. Superset: 3 sets
     KB Hip Swing - 5 reps
     Hamstring Bridge - 5 each side, 3 second pause at top
     Reverse Hyper - 10 reps, 3 second pause at the top

Saturday:
100 Pull Ups
100 Dips
100 Chin Ups
100 Push Ups
4 mile Jog