Medium Day
40 pushups, pump stretch, 40 reverse pushups, halos with 16kg KB, Z Health exercises to warm up.

Farmers walk with 2x50# DBs

5 ladders (1,2,3,4) l/r 20kg KB 5 hindu pushups between ladders

4 sets of 20 swings

L/r Leg lowers 1 set of 20
5 3 stage leg lowers

DrJAG2

Stretching and Z Health warmups.

4x10 bench rows @ 45# DB

50 rope jumps

2x7 chops l/r 22.5/27.5#

2x10 twists 12.5#

50 rope jumps

1x5 single leg DL 30# DB r, 3x5 single leg DL 30# DB

100 rope jumps

DrJAG2

Light Day
40 pushups, pump stretch, , halos with 16kg KB, Z Health exercises to warm up.

Farmers walk with 16kg and 20kb bells

5 ladders (1,2,3) l/r 20kg KB 10 pushups between ladders

1 set of 5l/5r dead high pulls with 20kg KB

1 set of 5l/5r dead snatches with 20kg KB

4 set 5l/5r alternating snatches/high pulls with 20kg KB



L/r Leg lowers 1 set of 20

Double Leg lowers...

DrJAG2

Heavy Day
40 pushups, pump stretch, 40 reverse pushups, halos with 35# plate, Z Health exercises to warm up.

Farmers walk with 2x50# DBs

3 ladders (1,2,3,4,5) 2 ladders (1,2,3,4) l/r 20kg KB 5 hindu pushups between ladders

4 sets of 20 swings

L/r Leg lowers 1 set of 20

DrJAG2

Complete Z Health I Phase

2x10 cable twists l/r 12.5#
2x7 chops l/r 22.5#

Stretching

DrJAG2