Cosgrovian Complex

Body Weight Movements for Warm-Up via 8 Best Bodyweight Exercises

The 8 bodyweight exercises10 -20 reps each
1. Pullups -
2. Chin Up Knee Up
3. Slick Floor Bridge Curls
4. Levitation Squats
5. Divebomber Pushups
6. Mule Kicks
7. Kickthrough Burpees
8. Front Lever

Aidyne - 16.1K 

Cosgrove’s Complex

6-5-4-3-2-1 Rest 2 Minutes

Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you’ll finish all six reps of each exercise before moving to the next one.
Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.

Weight Round 6 & 5 - 95lbs
Weight Round 4 & 3 - 115lbs
Weight  Round 2 - 135lbs
Weight Round 1 - 155lbs

When I do it again I will start at either 115 or 135