Chest Supported DB Rows: 3 x 15-20 - light. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)

RestDay

Mobility

Lower Body

4 x 200m Fast  
Rest 2:00  
3 x 300m Fast  
Rest 2:00  
2 x 400m Fast  
Rest 2:00  
1 x 800m Fast  

60 Seconds Walk Between All Reps

Push press 4 RM, then 3x4 @ 90%

Sumo Deadlift
5-5-3-3-2-2
Every sets AHAP.
SO 2:45

RMU
Warm up: classic gym
ring pull up 3x5 ring push up 3x5, 3 ring kelep
core
ring plank 3x 30"
Ring pull up like RMU 3x5
-RMU to knee
Ring hollow
ring arch
ring hollow-arch
RMU with bend

WORKOUT :
ring hold 3x30"*3
30" hangs

For Quality 25 minutes:

10 + 10 One Arm Bench Press w/ DB
5 Back Squat @ 50%
30 Fluters Kick
20 Calf Rise

Rest btw movement as needed

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
Volume WorkConduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

DB Bench press 15-12-9 reps