Lower Body Dynamic Effort
– 10 x 2 Deadlift
– 5 x 3 Good Morning
– 5 x 10 Glute Ham Raise
Category: Strength
Upper Body Dynamic Effort
– 8 x 3 Floor Press
– 3 x 5 Pullup
– 3 x 20 KB Rows
– 5 x 10 GHD Situp
Upper Body Max Effort
– 5RM Standing Press
– 5 x 3 Barbell Row
– 4 x 15 KB Row
Lower Body Max Effort
– 3RM Sumo Deadlift
– 3 x 5 Good Morning
– 2 x 30 KB Swing
– 5 x 10 Knee Raises
Lower Body Dynamic Effort
1. 10 x 2 Box Squat
2. 3 x 5 Split Squats
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
Upper Body Max Effort
1. 3RM Floor Press
2. 3 x 5 Pullup
3. 4 x 15 Shrug
Lower Body Max Effort
1. 5RM Good Morning
2. 5 x 3 Split Squats
3. 3 x 20 Dimmel Deadlift
4. 5 x 10 Weighted Situps
Lower Body Dynamic Effort
1. 10 x 2 Deadlifts
2. 5 x 3 Overhead Squats
3. 5 x 5 Glute Ham Raises
Upper Body Dynamic Effort
1. 8 x 3 Presses
2. 5 x 10 KB Rows
3. 5 x 5 Handstand Pushups
4. 5 x 5 Knee Raises