1. 10 PRONE PULLUPS (KNEES BENT) 10 PRONE PULLUPS (LEGS STRAIGHT) 10 KNEELING PULLUPS 10 KIPPING PULLUPS PULLUP PROGRESSION

2. 10 STRICT SHOULDER PRESSES 10 DIPS IN RACK POSITION 10 DIP AND PRESS 10 PUSH PRESSES PUSH PRESS PROGRESSION

3. 10 PUSH PRESSES 10 PUSH PRESSES FROM SPLIT 10 PUSH JERKS 10 SPLIT JERKS SPLIT JERK PROGRESSION

4. 10 HOLLOW ROCKS/SUPERMANS 10-SECOND HANG ON BAR 10 CONTROLLED HOLLOW ROCKS/SUPERMAN ON BAR 10 KIPS KIPPING PROGRESSION

5. 10 FRONT SQUATS 10 PUSH PRESSES 10 SQUAT AND PRESSES 10 THRUSTERS THRUSTER PROGRESSION

6. 10 HANG POWER CLEANS 10 POWER CLEANS 10 HANG SQUAT CLEANS 10 CLEANS CLEAN PROGRESSION

7. 10 HANG POWER SNATCHES 10 OVERHEAD SQUATS 10 HANG SNATCHES 10 SNATCHES SNATCH PROGRESSION

8. 10 STEP UP/STEP DOWN 10 STEP UP / JUMP DOWN 10 JUMP UP / JUST DOWN RX BOX JUMP PROGRESSION

9. 10 CANDLESTICKS 10 KIPS WITH KNEE RAISE 10 KNEES-TO- ELBOWS 10 T0ES-TO- BAR TOES-TO-BAR PROGRESSION

10. 10 LATERAL STEPUPS 10 ECCENTRIC STEPUPS 10 PISTOLS (ANKLE TUCKED) 10 PISTOLS PISTOL PROGRESSION

11. 1 MINUTE – LEGS ONLY 1 MINUTE – LEGS AND BACK ONLY 1 MINUTE – LEGS, BACK, ARMS 1 MINUTE WITH RECOIL ROWING PROGRESSION