More War.

(Day 1 and 2 are to be repeated twice per week)
Day 1
A1)* Chin-ups, supinated (palms facing you)
Sets: 3
Reps: 10
Rep Speed: 3 seconds up (pull yourself up over a period of 3 seconds), 1 second down
Rest Interval: 0 seconds (after one set, move directly to the next exercise below)
A2) Squat
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A3) Push-up
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A4) Deadlifts
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 120 seconds
* The A1-A4 designations mean you do one set of each exercise with no rest in between. After the last exercise, in this case deadlifts, you'll rest for the prescribed amount of time and then repeat the whole circuit two more times. After that, you'll probably puke, and then you can move to the "B" exercises.
B1) Hanging leg raises
Sets: 2
Reps: 10
B2) Decline reverse crunch
Sets: 2
Reps: 10
Rep Speed: 3 seconds down, one second up
Rest Interval: 60 seconds

MELTDOWN SOUNDTRACK:
Siege
Bolt Thrower
Sodom