Build upper body strength
A
DB Bench Press
2 x 25
B
Push Ups
3 x 5
C
DB Strict Press
3 x 12
D1
Strict Bodyweight Pull-Up
3 x 8
D2
1-Arm DB Row
3 x 8 @ 25 lb
E1
Alternating DB Hammer Curl
3 x 10
E2
DB Tricep Extension
3 x 10
F
Ring Dips
4 x 0:05
G
DB Farmer's Carry
3 x 25
A
Push-Up
1 x MAX
B
Bench Press
3 x 10
C
Seated Row
3 x 10
D1
DB Front Raise
3 x 10
D2
DB Lateral Raise
3 x 10
E
Alternating DB Hammer Curl
3 x 12
F
Handstand Hold
3 x 0:30
A
Bear Crawl
3 x 50
B
Battle Rope Alternating Waves
4 x 30
C
Dead Hang
4 x 0:30
D
Boxing Bag
4 x 30
E
Seated Wall Ball Toss
4 x 30
F
Hand Release Push-Up
1 x MAX