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Exercises

Set 1: 1 round
Chair Tricep Dips
Chair Tricep Dips
8 reps
Medicine Ball Offset Push-Ups
Medicine Ball Offset Push-Ups
8 reps
Effort: Very Hard
Dip
8 reps
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
8 reps
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
4 reps
Chin Ups
Chin Ups
4 reps

Set 2: 3 rounds
Dumbbell Bench Press
Weights: Maximum
Dumbbell Bench Press
8 reps
Effort: Maximum
One arm push-up
3 reps
Weights: Maximum
Effort: Maximum
Weighted P.bar Dips
4 reps
Barbell Deadlifts
Weights: Maximum
Barbell Deadlifts
3 reps
Weights: Maximum
Effort: Maximum
Wide grip pull up
4 reps
Dumbbell Pull-over on a Ball
Weights: Maximum
Dumbbell Pull-over on a Ball
6 reps


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