OOO.105 30-15 Upper Body
PUSH UPS 30
WIDE PULL UPS 15(1)
PUSH UPS 28
WIDE PULL UPS 16
MILITARY PUSH UPS 21
CHIN UPS 13(2)
MILITARY PUSH UPS 16
CHIN UPS 12(1)
WIDE PUSH UPS 19
CLOSE GRIP PULL UPS 11
WIDE PUSH UPS 11
CLOSE GRIP PULL UPS 10
DIAMOND PUSH UPS 10
CHIN UPS 12
DIAMOND PUSH UPS 11
CHIN UPS 11
STAGGERED PUSH UPS – L 11
SWITCH GRIP PULL UPS 11
STAGGERED PUSH UPS – R 11
SWITCH GRIP PULL UPS 10
PUSH UPS TO CHATARANGA – P 10
SWITCHED HANDS PULL UPS – RF 15
PUSH UPS TO CHATARANGA – C 10
SWITCHED HANDS PULL UPS – LF 11

Insanity.05 Pure Cardio
92/79 (167/143) 704/43

OOO.304 Base & Back
No Kip Pull Ups 10(2)
Plyo Frog Squats 21
Wide Leg Close Grip Chin Ups 6
Chair Jump Squats 13
Spinning Chin Ups (Switch Grip) 14
Plyo Runners Lunge 15
V-Pull Ups (L) 13
Spinning Fighter Squats 18
Kippy Pulls 12(1)
Jack-in-the-Box Knee Tucks 6
No Kip Pull Ups 8 slow
Plyo Frog Squats 18
Wide Leg Close Grip Chin Ups 5
Chair Jump Squats 15
Spinning Chin Ups (Switch Grip) 15
Plyo Runners Lunge 6
V-Pull Ups ( R) 13
Spinning Fighter Squats 17
Kippy Pulls 8
Jack-in-the-Box Knee Tucks 8

OOO.112 & 104 Shldrs & Arms
Pike Press 15
Military Press 40/10
6 Direction Shoulder Fly 7.5
Pike Press 10 FOB
Military Press 45/9
6 Direction Shoulder Fly 10
Pike Press (Deep) 10
Shoulder Fly 30/10
Lean Over Fly 10/12
Pike Press 10
Shoulder Fly 25/10
Lean Over Fly 12/14
Deep Arnold Press 25/10
Upright Row Y Press (Lunge) 25/7
Side Throw Back on Bench 25/7
Deep Arnold Press 25/11
Upright Row Y Press (Lunge) 25/7
Side Throw Back on Bench 25/7
Sitting Bicep Curls 40/8
Forearm Curls 15/15
Lying Tricep Extensions 35/7
Sitting Bicep Curls 40/8
Forearm Curls 20/12
Lying Tricep Extensions 32.5/9
Incline Bicep Curls 35/10
Reverse Forearm Curls 15/12
Tricep Kickbacks 30/10
Incline Bicep Curls 35/8
Reverse Forearm Curls 17.5/8
Tricep Kickbacks 30/10
Bicep 21’s 25/886
Forearm Sandwich 10
Side‐Tri‐Rise 25
Bicep 21’s 25/775
Forearm Sandwich 12.5
Side‐Tri‐Rise 15 FULL
Crazy 8’s 15
Off The Butt Forearm 15/10
Hammer Curls 15/15
Tricep Throws (w/2 Dumbbells) 35/10
Crazy 8’s 17.5

OOO.101 Plyo Legs
actually a leg routine with some plyometric aspects. Not really cardio enough; KEEP MOVING WHILE TONY TALKS!!!
87/71 (157/128) 885/65

OOO.105 30-15 Upper Body
PUSH UPS 30
WIDE PULL UPS 15(1)
PUSH UPS 25
WIDE PULL UPS 15
MILITARY PUSH UPS 20
CHIN UPS 13(1)
MILITARY PUSH UPS 15
CHIN UPS 10
WIDE PUSH UPS 18
CLOSE GRIP PULL UPS 10
WIDE PUSH UPS 15
CLOSE GRIP PULL UPS 8
DIAMOND PUSH UPS 10
CHIN UPS 12
DIAMOND PUSH UPS 10
CHIN UPS 10
STAGGERED PUSH UPS – L 14
SWITCH GRIP PULL UPS 10
STAGGERED PUSH UPS – R 14
SWITCH GRIP PULL UPS 9
PUSH UPS TO CHATARANGA – P 8
SWITCHED HANDS PULL UPS – RF 8
PUSH UPS TO CHATARANGA – C 10
SWITCHED HANDS PULL UPS – LF 8