new workout huzzah

[Ukemi]

Constructive criticism welcome...
Generation 4 – workout v3
Monday - Leg Power
Medium Stretch: Core/Legs
Group 1: Compounds
Renegade Man-Maker 4 sets 6
Hanging Leg raises 4 sets 6
Bag Situps 4 sets 10
Circuit 1: Not-compounds
Tabata calf hops (10 on, 5 off; 3 times) 4 sets
Box Jumps 4 sets 8
Lateral Jumps 4 sets 8
Group 2: Core exercises
Dragon flags 3 sets 6
Weighted Back raises 3 sets 10
Group 2:
Tabata/Fartlek/Guerilla Sprints (Oval) 10

Tuesday – Arm Strength:
Light Stretch: Arms/Core
Group 1: Compounds
Bestiality 3 sets
Frog Stand 3 sets 1:00
Circuit 1: Strength (30 second break between exercises)
4,4,4 reps Max chin 3 sets
HSPUs 3 sets 6
Circuit 2: Pushup Circuit
One handed (with assist) 3 sets 10
Close gripped 3 sets 10
Raised Feet 3 sets 10
Triangle 3 sets 5-10
Group 2:
Dips 3 sets 6

Wednesday – Leg Strength:
Light Stretch: Arms/Core
Group 1: Compounds
Deadlift-then-pull 3 sets 6
Bag Situps 3 sets 10
Frog Stand 3 sets 1:00
Circuit 1: Strength (30 second break between exercises)
Pistols 3 sets 6
Hanging leg raises 3 sets 6
Atomic sit-ups 3 sets 50
Leg Raises 3 sets 50
Group 2:
Tabata/Fartlek/Guerilla Sprints (Oval)



Thursday – Arms:
Light Stretch: Arms
Group 1: 4,4,4
4,4,4 reps Max chin 3 sets
Group 2: Compounds & 4 sets
Bestiality 4 sets
Renegade Man-Maker 4 sets 6
Clapping chinups 4 sets 6
Circuit 1: Strength (30 second break between exercises)
HSPUs 3 sets 6
Lateral barbell raise 3 sets 10
Clapping pushups
Military Press 3 sets 10
Circuit 2: Pushup Circuit
One handed (with assist) 3 sets 10
Close gripped 3 sets 10
Raised Feet 3 sets 10
Triangle 3 sets 5-10

Friday:
Medium Stretch: Legs
Long Run

Saturday:
Rest

Sunday:
Static Stretching