WEEK 1 - Main Work 3-5 sets of 5 reps - looking for a set of 5 you could probably do 7-8 reps total.
Assistance - Calisthenic Tests
Pick 1-2 each day you come in to test.
1: Max Pullups
2: Max Pushups
3: Box Jump Height
4: Ring L-Sit Hold
5: Dot Drill
6: 40y Sprint 7: Max KB Snatches in :60s
8: Max Ass Bike Cals in :60s
9: Max Distance Row in :60s Advanced Drills
10: Max Ring Muscle Ups in :60s
11: Max Peg Boards in :60s
12: Max Pistol Squats in :60s
13: Max Double Unders in :60s
14: Max Rope Climbs in :60s