Monday Lifting/Bbodyweight Training (2 hours)

 First super set- Military presses. good mornings, front squat

Then- back squats 3 sets

Second super set- 3 sets of 10 bench presses and 3 sets of 6 sumo dead lifts

Then-hip thrusts

Third super set -Single Leg RDL's with 3 sets of 15 push ups and 3 sets of 20 calf raises. 45 push ups total for the whole workout

Then- abs