Full body bodyweight

Friday's Bodyweight Workout - Focus on Strength. Arms/Chest/Back/Legs.

+​​Hand Clenches: 3 sets of 30, 15 and 10 slow reps, with :20 rests.
+SLOW Biceps Curls: 3 sets :60, :40, :20 with :20 rests.​​
+SLOW Triceps Extensions or Dips: 3 sets :60, :40, :20 with :20 rests.
+SLOW Push-ups: 3 sets :60, :40, :20 with :20 rests.​​
​​​​+FAST Push-ups: 3 sets :30, :20, :10 with :20 rests.
+SLOW Pull-ups/rows: 3 sets :60, :40, :20 with :20 rests.​​
+FAST Pull-ups/rows: 3 sets :30, :20, :10 with :20 rests.
+Heel Raises: 5 second hold at top: 3 sets 30, 25, 20 reps with :20 rests.
+Standing Leg Curls: 5 second hold at top: 3 sets 30 reps alternate legs.
+Non-lockout Squats: 8 sets :60 with :10 iso hold at the end. :20 rests.
+Burpees: 3 sets :60 with :10 rests