Free Workout Schedule

Monday: Upper body: Chest/Back emphasis (heavier day) 

Tuesday: Legs (heavier day)

Conditioning: sprints 

Wednesday: Upper Body (shoulders, arms and back emphasis)

Thursday: Legs (lighter emphasis)

Conditioning: sprints 

Friday: Upper Body: Chest and back emphasis

Saturday; Explosive workout: Power cleans, jump squats, push jerk

Sunday: Rest Day (stretch)