Upper Body Max Effort
1. 3RM Push Presses
2. 3 x 20 KB Rows
3. 5 x 10 Shrugs
Category: Strength
Lower Body Max Effort
1. 1RM Good Morning
2. 5 x 5 Overhead Squats
3. 5 x 5 Romanian Deadlifts
4. 5 x 10 Weighted Situps
Lower Body Max Effort
1. 10 x 2 Box Squats
2. 5 x 3 Suspended Deadlifts
3. 5 x 10 Hip Extensions
Upper Body Dynamic Effort
1. 8 x 3 Push Presses
2. 5 x 5 Weighted Pullups
3. 5 x 5 KB Presses
4. 5 x 10 Twisted Situps
Upper Body Max Effort
1. 3RM Floor Presses
2. 5 x 5 Barbell Rows
3. 5 x 10 KB Presses
Lower Body Dynamic Effort
1. 3RM Sumo Deadlift
2. 5 x 5 Suspended Deadlifts
3. 5 x 5 Good Mornings
4. 5 x 10 Toes to Bar
Lower Body Dynamic Effort
1. 10 x 2 Box Squats
2. 5 x 3 Front Squats
3. 5 x 5 Glute Ham Raises
Upper Body Dynamic Effort
1. 8 x 3 Floor Presses
2. 5 x 5 Weighted Pullups
3. 5 x 5 Ring Dips
4. 5 x 10 GHD Situps
Upper Body Max Effort
1. 1RM Rack Jerk
2. 5 x 10 Weighted Pullups
3. 5 x 5 Handstand Pushups
Lower Body Max Effort
1. 3RM Good Mornings
2. 5 x 5 Front Squats
3. 5 x 5 Split Squats
4. 5 x 5 Weighted Situps