Friday

Slow reps simulate higher weight inside the muscle (without the rise in blood pressure) when done correctly. Research indicates 8 reps (where rep 8 is very difficult) at a 3/3 count (3 seconds up, 3 seconds down) without resting simulates lifting at 90% of your max. It produces gains like lifting heavy. This is the main reason I mix into my exercises.

6 rounds of the "Basic":

5 pullups

10 pushups

10 situps

10 back extensions (2x10#)

15 squats

rest 5 min

Using 3/3 timing, take 2 minutes to complete each round, 5 rounds total.

suspension rows (using TRX or similar)
pushups

1 leg squats