Griffith, also known as Femto , He is the founder and leader of the mercenary army known as the Band of the Falcon.
Day 1: Agility / Speed
Day 2: Core
Day 3: Rest
Day 4: Upper
Day 5: Cardio / Endurance
Day 6: Lower
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day4 | Day5 | Day6 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Agility Ladder Drills 10sets | Bicycle Crunches 3sets | Pull ups 5sets | Jump Rope 15min | Squats 3sets |
| High Knees 3sets | Russian Twists 3sets | Diamond Push ups 3sets | Box Jumps 3sets | Frog Walks 3sets |
| Sprtints 4sets 100m | Hanging Knee Raises 3sets | One Arm Chin ups Negatives 3sets | Mountain Climbers 3sets | High Jumps 3sets |
| Plyometric Push ups 3sets | Side Plank with Leg Raises 3sets | One Arm Push ups 3sets | Plank to Push ups 3sets | Forward Fold Pose 3sets 30sc |
| Jump Squats 3sets | Superman Max Holds 3sets | Dips 3sets | Burpees 3sets | Pigeon Pose 3sets 30sec |
| Run 3km | L Sit Holds 4sets | Leg Raises 5sets | Run 5km | Calf Raises 5sets |
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