100 Reps x3
Minimalist - simple and effective.
- > 100 reps per movement per session.
10 repetitions per set.
10 total sets per movement.
Perform the 3 movements in a circuit style moving from one to the next.
Push + Pull + Legs
PUSH
Level 0 - (Incline-> Deficit) Push-up - Use Scapula push-ups to complete reps or DB Bench Press RMVT Range.
Level 1 - Dips
Level 2 - Strict Ring Dips
Level 3 - Handstand Push-Ups
PULL
Level 0 - Ring Row (Arching scap pulls to complete the reps if you're unable to reach the target with complete repetitions)
Level 1 - Incline Rows
Level 2 - Sternum Chins / Chest to bar chins
Level 3 - Alternate grip chin-ups
LEGS
Level 0 - Sled Push + Pull
Level 1 - Cyclist Squats
Level 2 - Split Squats (5 / leg)
Level 3 - Front / Back Squats
45 degree extensions / S/leg RDL / Calf Raises
ALTERNATIVE DAYS ACCUMULATE
20 minutes rotate between these movements without rest.
Hanging time.
Split Squat time.
Handstand time
Sled time.
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