Sunday Lifting/Bodyweight Training (2 hours)

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

Then- back squats- 3 sets of 6 at 180lbs

Second super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises

Then-hip thrusts

Third super set -Single Leg RDL's with 3 sets of 15 push ups. 

90 push ups total for the whole workout

Then- abs