3 Rounds 1min Bike, Row, Run or Jump Rope 10 Alt Scorpions 5 Prone Snow Angels 10 Push Ups 15 Band Pull Aparts - light band

Bench Press

Incline DB Bench Press

Dip

Dip Modifications Try these options in place of your Strict Dip

DB Chest Fly - CBFT

Seated DB Hammer Curl - CBFT

Barbell Drag Curl - CBFT

Short on time? Use this mini-pump! 3-4 sets 10 Barbell Bench Press 10 DB Incline Bench or 10 Strict Dips 15 Seated DB Hammer Curls rest 2min after each set Use moderate weights. Can adjust weight as you go. Want it to feel like a 6-8/10 difficulty

3 Rounds 1min Row, Bike, Run or Jump Rope 10 Alt Iron Cross 5 Up to Down Dog 10 Scap Pull Ups 15 Bentover Row or 15 Ring Rows

Strict Bodyweight Pull-Up

Supinated Grip Barbell Row

Banded Single Arm Lat Pulldown - CBFT

Single Arm DB Row - CBFT

Seated DB Overhead Tricep Ext - CBFT

Lying DB Tricep Extensions - CBFT

3-4 sets 10 Strict Pull Ups 8-15 Single Arm DB Row 8-15 Seated DB Overhead Tricep Extension rest 1-3min between sets Use bands/assistance on pull ups to keep 10 reps Use moderate weight DB's to have tough sets in this rep range. If it's easy, add weight!

3 Rounds 1min Row, Bike, Run or Jump Rope 10ea Banded Walks - Forward/Backward, Lateral Left/Right 10 Alt Cossack Squats 5 Squat to Hamstring with Overhead Reach

Back Squat - CBFT

Barbell Deadlift

1 x 3

1 1/4 Front Squat

DB RDL - CBFT

Russian KB Swing

Standing Barbell Calf Raise - CBFT

4 sets 10 Front Squats or Goblet Squats (1 1/4 reps) 8-15 DB RDL - Heavy 15-20 Standing Barbell Calf Raise - Moderate weight rest 1-3min

10 Rounds 150m Row @ 7/10 pace (fast) 50m Row @ 9/10 pace (sprint 2min Bike or Run @ recovery pace

3 sets 10 Alt Lat and Tricep Stretch 10 Alt Crossbody Stretch 10 Alt Pigeon Toe Stretch 3 sets 10 Standing Banded Y Raise 10 Band Pull Aparts 5 Dive Bomber Push Ups 15 Glute Bridge

Behind the Neck Strict Press - CBFT

Seated DB Arnold Press - CBFT

Seated DB Rear Delt Raise (Reverse Fly) - CBFT

Weighted GHD Hip Extension - CBFT

Barbell Glute Bridge - CBFT

Deficit KB/DB Sumo Deadlift - CBFT

4 sets 10 Seated DB Arnold Press 10 GHD Hip Extension or 10 Barbell Glute Bridge 10 Deficit DB/KB Sumo Deadlift rest 1-3min

3 Rounds 1min Row, Bike, Run or Jump Rope 10 Banded Passthroughs 15 Banded Bicep Curls 15 Banded Tricep Pulldowns 20 Bicycle Crunches

Ring Push Up - CBFT

Strict Chin Up

Ring Dips

Barbell Curl - CBFT

Dip Modifications Try these options in place of your Strict Dip

Seated KB French Press - CBFT

KB Hammer Grip Curls - CBFT

4 Rounds 15-20 Plate Sit Ups 15-20 Seated Pike Compressions 10-15ea Standing DB/KB Side Bend - Heavy 60sec Plank Hold rest as needed

4 Rounds 10-15 Push Ups 6-10 Chin ups 15-20 Plate Sit Ups 10-15ea DB/KB Side Bend rest 2min