The Interim Workouts

I haven't been able to start a proper program for a while because of my move, so I've been slapping some stuff together. To give you an idea..

#1.

Weighted pull ups - 6 sets x 3 reps

Rest ~90s

Circuit (4 sets):

Step ups 10 reps/side

BW Dips 20 reps

Swiss ball crunches 12

Reverse crunches 6

#2.

Back squat 3 sets x 5 reps

Pistol squat 3 sets x 8-10 reps

Alternating plank 60s

Rest 120s 

Unilateral flat DB press 3 sets x 10 reps

Diamond push ups 3 sets x 15 reps

Dynamic Side bridges 3 sets x 15 reps/side

#3.

Rowing ergometer Tabata

5 min warmup

20s hard

10s easy

Repeat 8 times

Rest 5 mins

Repeat again.

#4.

Box jumps

Depth jumps (focus on plantar flexion - or pushing off with my toes)

Jump lunges

#5.

HIIT sprints:

60m sprint

walk back to starting line

Repeat 8-10x

Few notes:

I lifted heavy; I omitted isolation work since my major focus was just to keep muscle; I threw in some speed work here and there lest I turn into a turtle; I kept it simple.