30-Day BEACH CRAM TRAINER

Treadmill Sprints: 10 seconds on/10 seconds off for 10-12 minutes   Quad-Set: Barbell Bench Press 95-135 for failure ( I go for 30+ the first set) Chest Flys-20 reps Push-ups-20 reps Weighted Crunches – 20 reps Repeat for 5 sets low to no rest   Tri-Set: Pullups  – 15 reps ( or just failure) Pulldowns – 15 reps close 15 wide grip Ab Wheels – 15 reps Repeat for 5 sets   Treadmill Sprints: 10 seconds on/10 seconds off for 10 minutes

Jump Rope Sprints 10 seconds on/10 seconds off for 10 minutes 10 minutes of walking lunges Jump Rope Sprints 10 seconds on/10 seconds off for 5 minutes Squat 135 for 50 reps in 1-2 sets   THICK ABZ Weighted crunches -100 reps with a 25b plate Ab wheels -50 reps Weighted crunches -100 reps with a 25b plate Back extensions 3x25 reps

Pullups – 5-10 reps Pushups – 15-20 reps Bodyweight skulls  – 10-15 reps Knee Ups (15-20 reps) or Toes 2 Bar (10-15) Repeat for 10 sets

Run 1/2 mile to start for time:   Alternate Fury Punches with 5lb Dumbbells 1 minute Jump Rope – 1 minute 6-8 sets   Lateral Raise – 50 reps Jump Rope – 1 minute Front Raise – 50 reps Jump rope -1 minute 2 sets   Barbell Shrugs / Side lying laterals Every time you get 50 reps in shrugs you immediatly do 2 sets of 10 reps with no rest of side lying laterals 50 reps at 135 - 2 sets of 10 reps side lying laterals 50 reps at 225 -  2 sets of 10 reps side lying laterals 50 reps at 315 - 2 sets of 10 reps side lying laterals   Run 1/2 mile for time:

20 reps Skull crushers Rope Pushdowns Band pushdowns or Straight bar pushdowns then 15  reps Straight bar curls Preacher curls Incline dumbbell curls 6-8 rounds no rest 50 Ab Wheels

400 meters lunges for time THICK ABZ Weighted crunches -100 reps with a 25b plate Ab wheels -50 reps Weighted crunches -100 reps with a 25b plate

60 minutes alternate 5 minutes walk at 10-15% incline 5 minutes run at 0%