OOO.310 Upper Body X
2 Dog Push-Ups 11
4 Ball Pike Press 10 (2 Ball)
Forearm Plank Tri Kickbacks (R) 15/10+
Forearm Plank Tri Kickbacks (L) 15/10+
2 Dog Push-Ups 11
4 Ball Pike Press 12 (2 Ball)
Forearm Plank Tri Kickbacks (R) 20/10+
Forearm Plank Tri Kickbacks (L) 20/10+
Caturocker Pushups (slide in/out) 10
Strip Press #1 45/10
Strip Press #2 40/9
Strip Press #3 35/9
One Arm Bench Dips (R) 8 (legs bent)
One Arm Bench Dips (L) 8 (legs bent)
Caturocker Pushups (slide in/out) 10
Strip Press #1 45/9
Strip Press #2 40/8
Strip Press #3 35/8
One Arm Bench Dips (R) 8 (legs bent)
One Arm Bench Dips (L) 8 (legs bent)
3-Ball Burpee 8 (2 ball)
Scarecrow Press 35/8
Side Forearm Plank Tri Ext (R) 10/10+
Side Forearm Plank Tri Ext (L) 10/10+
3-Ball Burpee 10 (2 Ball)
Scarecrow Press 35/8
Side Forearm Plank Tri Ext (R) 10/10+
Side Forearm Plank Tri Ext (L) 10/10+
Side Arm Balance Push-Up 10
Bent-Over Circle Fly 8/18
Single Overhead Tri Ext L/R 35/8
Side Arm Balance Push-Up 10
Bent-Over Circle Fly 8/20
Single Overhead Tri Ext L/R 35/8

Insanity.10 Max Cardio
92/79 (166/143) 857/52

OOO.304 Base & Back
No Kip Pull Ups 15
Plyo Frog Squats 26
Wide Leg Close Grip Chin Ups 11
Chair Jump Squats 18
Spinning Chin Ups (Switch Grip) 17
Plyo Runners Lunge 23
V-Pull Ups (L) 17
Spinning Fighter Squats 23
Kippy Pulls 17
Jack-in-the-Box Knee Tucks 9
No Kip Pull Ups 12 neg
Plyo Frog Squats 23
Wide Leg Close Grip Chin Ups 9 neg
Chair Jump Squats 19
Spinning Chin Ups (Switch Grip) 16
Plyo Runners Lunge 13
V-Pull Ups ( R) 13
Spinning Fighter Squats 21
Kippy Pulls 12 neg
Jack-in-the-Box Knee Tucks 9

OOO.112 & 104 Shldrs & Arms
Pike Press 17 FOB
Military Press 50/10
6 Direction Shoulder Fly 10/10
Pike Press 16 FOB
Military Press 50/8
6 Direction Shoulder Fly 10/10
Pike Press (Deep) 13
Shoulder Fly 35/10
Lean Over Fly 20/11
Pike Press 13
Shoulder Fly 35/10
Lean Over Fly 20/11
Deep Arnold Press 30/11
Upright Row Y Press (Lunge) 30/10
Side Throw Back on Bench 15/11 FULL
Deep Arnold Press 35/8
Upright Row Y Press (Lunge) 30/10
Side Throw Back on Bench 15/11 FULL
Sitting Bicep Curls 45/8
Forearm Curls 25/10
Lying Tricep Extensions 37.5/10
Sitting Bicep Curls 45/8
Forearm Curls 25/12
Lying Tricep Extensions 40/8
Incline Bicep Curls 40/8
Reverse Forearm Curls 20/11
Tricep Kickbacks 40/10
Incline Bicep Curls 40/8
Reverse Forearm Curls 20/11
Tricep Kickbacks 40/11
Bicep 21’s 30/770
Forearm Sandwich 15
Side‐Tri‐Rise 19 FULL
Bicep 21’s 30/773
Forearm Sandwich 15
Side‐Tri‐Rise 19 FULL
Crazy 8’s 20
Off The Butt Forearm 20/10
Hammer Curls 30/10
Tricep Throws (w/2 Dumbbells) 37.5/10
Crazy 8’s 20 FAILED!

P90X.02 Plyometrics
96/84 (173/152) 1145/62

OOO.105 30-15 Upper Body
PUSH UPS 30
WIDE PULL UPS 15
PUSH UPS 30
WIDE PULL UPS 15
MILITARY PUSH UPS 24
CHIN UPS 15
MILITARY PUSH UPS 20
CHIN UPS 15
WIDE PUSH UPS 22
CLOSE GRIP PULL UPS 14
WIDE PUSH UPS 18
CLOSE GRIP PULL UPS 13
DIAMOND PUSH UPS 14
CHIN UPS 15
DIAMOND PUSH UPS 12
CHIN UPS 14
STAGGERED PUSH UPS – L 17
SWITCH GRIP PULL UPS 14
STAGGERED PUSH UPS – R 17
SWITCH GRIP PULL UPS 13
PUSH UPS TO CHATARANGA – P 12
SWITCHED HANDS PULL UPS – RF 10
PUSH UPS TO CHATARANGA – C 12
SWITCHED HANDS PULL UPS – LF 10

Insanity.10 Max Cardio
94/77 (170/140) 910/58

OOO.304 Base & Back
No Kip Pull Ups 15(1)
Plyo Frog Squats 25
Wide Leg Close Grip Chin Ups 10
Chair Jump Squats 17
Spinning Chin Ups (Switch Grip) 16
Plyo Runners Lunge 22
V-Pull Ups (L) 16
Spinning Fighter Squats 22
Kippy Pulls 16
Jack-in-the-Box Knee Tucks 8
No Kip Pull Ups 11 neg
Plyo Frog Squats 22
Wide Leg Close Grip Chin Ups 8 neg
Chair Jump Squats 18
Spinning Chin Ups (Switch Grip) 16
Plyo Runners Lunge 12
V-Pull Ups ( R) 16
Spinning Fighter Squats 20
Kippy Pulls 11 neg
Jack-in-the-Box Knee Tucks 8

OOO.112 & 104 Shldrs & Arms
Pike Press 15 FOB
Military Press 50/8
6 Direction Shoulder Fly 10/10
Pike Press 15 FOB
Military Press 50/9
6 Direction Shoulder Fly 10/10
Pike Press (Deep) 12
Shoulder Fly 35/10
Lean Over Fly 20/10
Pike Press 12
Shoulder Fly 35/10
Lean Over Fly 20/10
Deep Arnold Press 30/10
Upright Row Y Press (Lunge) 25/10
Side Throw Back on Bench 15/10 FULL
Deep Arnold Press 30/10
Upright Row Y Press (Lunge) 25/10
Side Throw Back on Bench 15/10 FULL
Sitting Bicep Curls 40/10
Forearm Curls 22.5/13
Lying Tricep Extensions 35/10
Sitting Bicep Curls 45/8
Forearm Curls 25/10
Lying Tricep Extensions 37.5/10
Incline Bicep Curls 40/7
Reverse Forearm Curls 20/10
Tricep Kickbacks 40/9
Incline Bicep Curls 40/5
Reverse Forearm Curls 20/10
Tricep Kickbacks 40/10
Bicep 21’s 25/777
Forearm Sandwich 15
Side‐Tri‐Rise 18 FULL
Bicep 21’s 25/777
Forearm Sandwich 15
Side‐Tri‐Rise 18 FULL
Crazy 8’s 17.5
Off The Butt Forearm 17.5/10
Hammer Curls 25/10
Tricep Throws (w/2 Dumbbells) 37.5/9
Crazy 8’s 17.5

Insanity.02 Plyo Cardio Circuit
97/81 (175/147) 862/50