Upper Body Max Effort
1. 1RM Reps Floor Press
2. 5 x 5 Reps Weighted Pullup
3. 5 x 5 Reps Handstand Pushup
Category: Strength
Lower Body – Max Effort
1. 1RM Reps Zercher Squat
2. 5 x 3 Reps Romanian Deadlift
3. 5 x 5 Reps Glute Ham Raises
4. 5 x 10 Reps GHD Situps
Lower Body – Dynamic Effort
1. 10 x 2 Reps Box Squats @ 50% Max Squat
2. 5 x 5 Reps OH Squat
3. 5 x 10 Weighted Hip Extensions
Upper Body – Dynamic Effort
1. 8 x 3 Floor Presses @ 50%
2. 5 x 5 Weighted Pullups
3. 5 x 5 KB Presses
4. 5 x 10 Toes to Bar
Upper Body – Max Effort
1. 1RM Press
2. 5 x 5 Barbell Rows
3. 5 x 10 Ring Dips
Upper Body – Max Effort
1. 1RM Press
2. 5 x 5 Barbell Rows
3. 5 x 10 Ring Dips
Lower Body – Max Effort
1. 1RM Sumo Deadlift
2. 5 x 5 Front Squats
3. 5 x 10 Weighted Hip Extensions
Lower Body – Max Effort
1. 1RM Sumo Deadlift
2. 5 x 5 Front Squats
3. 5 x 10 Weighted Hip Extensions
4. 5 x 10 GHD Situps
Upper Body Dynamic Effort
1. 8 x 3 Reps Standing Press @ 70%
2. 5 x 9 Barbell Rows
3. 5 x 6 Muscle Ups
4. 3 x 9 Handstand Pushups
Lower Body Dynamic Effort
1. 10 x 2 Box Squat @ 70%
2. 5 x 5 Reps Split Squat
3. 5 x 3 Reps Good Mornings
4. 3 x 10 Turkish Getups
Upper Body Max Effort
1. 1RM Rack Jerk
2. 1RM Weighted Pullup
3. 5 x 3 Floor Presses
4. 5 x 10 Toes to Bar
Lower Body Max Effort
1. 1RM Front Squat
2. 5 x 3 Reps Back Squat
3. 5 x 5 Reps OH Walking Lunge
4. 4 x 10 Reps Medicine Ball GHDs