Tyler Saunders - Training Plan

Push/Pull Calisthenics Workout

Pull Ups (Weighted or B/W) - 12, 10, 8, 6
Dips (Weighted or B/W) - 12, 10, 8, 6
Pike Pushups - 6-8 x 3
Inverted Rows (Weighted or B/W) - 8-10 x 3
Ski Erg Intervals - 30 on/30 rest x 8

Lower Body Workout

Barbell Box Squats - 10, 8, 6
45-Degree Leg Press - 12, 10, 8, 6
Leg Extension - 15, 12, 10, 10
Swiss Ball Leg Curl - 15 x 3
Single-arm KB Swing Intervals - 30 on/15 rest x 8

20-min AMRAP (AS MANY ROUNDS AS POSSIBLE)

250 metre Row
10 Dumbbell Snatch (L)
10 Dumbbell Snatch (R)
10 Med Ball Slam
10 Chest-to-floor Burpees

25/30min EMOM (EVERY MINUTE ON MINUTE)

10 DB Incline Bench Press
10 DB Chest-supported Row
10 DB Romanian Deadlift
10 DB Shoulder Press (Standing)
10 DB Goblet Squat
8-10 Pull Ups

Author: Tyler Saunders

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