Lower Body Dynamic Effort
1. 10 x 2 Box Squat
2. 3 x 5 Romanian Deadlift
3. 5 x 10 Hip Extension
Category: Strength
Upper Body Dynamic Effort
1. 8 x 3 Standing Press
2. 5 x 3 Barbell Row
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar
Upper Body Max Effort
1. 3RM Pullup
2. 3 x 5 Ring Dip
3. 4 x 15 Shrug
Lower Body Max Effort
1. 5RM Front Squat
2. 5 x 3 Romanian Deadlift
3. 3 x 20 Back Squat
4. 5 x 10 Weighted Situps
Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Good Morning
3. 5 x 10 Glute Ham Raise
Upper Body Dynamic Effort
1. 8 x 3 Floor Press
2. 3 x 5 Pullup
3. 3 x 20 KB Rows
4. 5 x 10 GHD Situp
Upper Body Max Effort
1. 5RM Standing Press
2. 5 x 3 Barbell Row
3. 4 x 15 KB Row
Lower Body Max Effort
1. 3RM Sumo Deadlift
2. 3 x 5 Good Morning
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises
Lower Body Dynamic Effort
1. 10 x 2 Box Squat
2. 3 x 5 Split Squat
3. 5 x 10 Hip Extension
Upper Body Dynamic Effort
1. 8 x 3 Pullup
2. 5 x 3 KB Press
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar