Upper Body Max Effort
1. 5RM Pullup
2. 5 x 3 Ring Dip
3. 4 x 15 KB Row
Category: Strength
Lower Body Max Effort
1. 3RM Front Squat
2. 3 x 5 Step Up
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises
Lower Body Dynamic Effort
1. 10 x 2 Box Squats
2. 3 x 5 Rack Pulls
3. 5 x 10 Hip Extensions
Upper Body Dynamic Effort
1. 8 x 3 Floor Press
2. 5 x 3 Pullup
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar
Upper Body Max Effort
1. 3RM Standing Press
2. 3 x 5 Barbell Rows
3. 4 x 15 Shrugs
Lower Body Max Effort
1. 5RM Sumo Deadlifts
2. 5 x 3 Rack Pulls
3. 3 x 20 Ukranian Deadlifts
4. 5 x 10 Weighted Situps
Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Lunge
3. 5 x 10 Glute Ham Raise
Upper Body Dynamic Effort
1. 8 x 3 Pullups
2. 3 x 5 KB Presses
3. 3 x 20 KB Rows
4. 5 x 10 GHD Situps
Upper Body Max Effort
1. 5RM Floor Presses
2. 5 x 3 Pullups
3. 4 x 15 KB Rows
Lower Body Max Effort
1. 3RM Good Morning
2. 3 x 5 Lunge
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises