4 Rounds Not For Time:
12 Dumbbell Bench Press
12 Banded Tricep Pulldowns or Skullcrushers
12 Diamond Push Ups
12 Seated Dips

Score: Put weight used for Dumbbell Bench Press

Choose a variation on all of these that you can get all 12 reps in one set.

Lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulderblades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor.  Lower the DBs with control back to your chest.

For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull".  Really extend the elbow hard at the top!

For the diamond push ups, keep your body in a rigid plank position. Hands together so that thumbs are touching and index fingers are touching. Point your elbows slightly back. Lower your chest and thighs to the floor.  Keep everything tight and press straight back up until your arms are straight.

Plant your hands on a bench, box or chair and scoot your hips off the edge.  Try to keep your legs straight or just slightly bent. Keep your torso close to the bench the whole time as you lower down until your elbows go just beyond 90 degrees, then press back up. Perform these slow.

Part 2
10-9-8-7...3-2-1 Reps of:
Plank Up & Overs
Wide Grip Push Ups
1/2 Push Up Hold (1 rep = 1 second)

Goal is to finish this in 12 minutes or less. Stop at 15 minutes if you haven't completed the reps by then.

The way this works is: first you do 10 plank up & overs, then 10 wide grip push ups, then a 10 second 1/2 push up hold. Then you 9 of everything including a 9 second hold. Then 8, then 7 and so on down to 1.

For the plank up & overs, set up a medicine ball or stack of plates outside one hand. It should be 6-12ish inches high.

Start in a plank position (top of a push up) with arms straight, shoulders over wrists, heels over the balls of your feet.

Keeping your belly tight, quads engaged and back flat, walk one hand then the other to the ball, then over to the other side. Both hands must plant on the higher surface and both hands must plant on both sides of the ball/stack. Each time you plant both hands on one side of the ball/stack is 1 rep.

For the wide grip push ups, place your hands wider than shoulder width in your set up position.  Keep your whole body in a tight rigid position as you lower your chest and thighs to the floor then press back up to lock out.  These can also be done from the knees or with hands elevated.

Same with the half push up hold. From knees or toes, lower halfway down until your arms make a 90 degree angle.  Hold there for the required time then press back up to the top to finish. Don't let your hips sag on this one, squeeze everything!!

Part 1:
Every 3 Minutes for 4 Rounds (12 minutes):
10 Shoulder Press
10 Upright Row

Score: Enter Weight Used

This workout was written for dumbbells but you can definitely use a barbell if you don't have the appropriate weights on the DBs.

Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

For the upright row, stand up tall with a dumbbell in each hand. Keep your chest up and belly tight as you pull the dumbbells up to your chest. They should stay close to your body. Elbows shouldn't really go higher than your shoulders. Lower back to your waist with control.

Part 2:
Every 3 Minutes for 4 Rounds (12 Minutes):
12 Front Raises
12 Reverse Flys

Score: Enter Weight Used

Choose a weight you can do all 12 reps in a single set.

For the Dumbbell Front Raise both arms move together. Allow a slight bend in the elbow and avoid using any "kipping" or bouncing to move the weight. You will raise your arms up in front of you with wrists facing down until arms are parallel to the ground.

For the Reverse Flys, set up with feet hip to shoulder width apart, holding a light dumbbell in each hand. Send your butt back, bend your knees slightly and allow your torso to tip forward to just above parallel. Keep a slight bend at the elbow but let your arms reach straight down keeping your shoulders pulled back. Raise the dumbbells out to the sides and up until they are in line with your shoulders then lower back down to the starting position. Keep your belly tight the whole time.

Part 3:
3 Rounds: 1 Min on 1 Min off
Kettlebell Swings

Goal: 70+ Reps

Suggested weight:
Men: 50+ #
Women: 35+ #

Choose a weight that will allow you to hold on the the weight for most of the minute. Choose a weight that allows you to hit the goal rather than getting less reps with something heavier.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

Part 1
Seated Shoulder Press (6 x 8 (8 Reps Every Minute for 6 Minutes))

Choose a load you can do all 8 reps in a single set.

Set up for the seated shoulder press in an upright seated position with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press the dumbbells straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders.

Rest 2 Min before Part 2

Part 2
Strict Pull Ups (6 x 8 (6-8 Reps Per Minute for 6 Min))

No kipping, unassisted, unweighted pull ups.Score is total number of strict pull ups in the 6 min - never doing more than 8 in one min. So you will do 36-48 total reps.

Keep these strict, so use a band or go to a ring row or bent row if you need to.

Start with an overhand grip on the bar. Squeeze your legs together, squeeze your butt and pull your shoulders down away from your ears. Pull your chin all the way up above the bar then lower all the way down until your arms are straight.

Rest 2 min before part 3.

Every minute on the minute for 9 minutes:
min 1 - 12 Lateral Raises
min 2 - 12 Upright Row
min 3 - 12 Reverse Snow AngelsThis is 3 total rounds for each movement. Choose a load you can do all 12 reps in a single set.

For the Lateral Raise, the arm will have a very slight bend. Both arms will move at the same time. The arms will go out to the side of the body/slightly in front until you form a T shape with the arms parallel to the ground, wrist pointing down. Avoid an excessive "kip" or bounce.

For the upright row, stand up tall with a dumbbell in each hand. Keep your chest up and belly tight as you pull the dumbbells up to your chest. They should stay close to your body. Elbows shouldn't really go higher than your shoulders. Lower back to your waist with control.

For the reverse snow angels, lay face down on the ground holding very light plates or dbs in your hands. We're talking light, like 2.5-5lbs. Squeeze your but and your legs together. Retract your shoulders and draw them away from your ears. Raise your legs and chest into an arch-up position and extend your arms out to a T. Maintain the arch -up position as you move your arms out in front of you, then back to a T.

Bench Press (4 x 8)

Rest 60 Seconds Between Sets.

These should all be at the same weight. Choose wisely and use a spotter!

Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

Bent Over Row (4 x 12)

Rest 60 Seconds between sets.

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

Take 10 minutes to get as far as you can:
1 Chin Up
2 Push Ups
2 Chin Ups
4 Push Ups
3 Chin Ups
6 Push Ups
...

Keep adding 1 Chin Up and 2 Push Ups to each subsequent set until you reach 10 minutes or are unable to perform the reps unbroken.

Score: Total Reps of both movements combined added up at the end!
Goal: Rest as much as you need to between sets so you can get all the reps without breaking.

There should be a lot of rest between sets once you get to 4+ reps on the chin ups. Choose a version that you can do 10 pulls (chin ups) and 20 pushes unbroken.

For the chin ups, use a supinated grip, meaning palms facing toward you. Pull your shoulders down and squeeze your belly. Pull yourself up until your chin is over the bar, then lower with control until arms are extended.

Use bands or modify to ring rows with the same grip, palms up or even close grip bicep curls.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

Part 1

4 Sets
Max Pull Ups (10+)
Max Push Ups (15+)

Rest 2 minutes after the Push Ups

Score: Total Reps of Both Combined

**Please choose a pull up style that doesn't allow you to get more than 20 reps each time. Go STRICT if you can!For the first part you go max pull ups right into max push ups. Then rest 2 minutes and repeat for 4 total sets.

Go to your knees or elevate your hands to keep a rigid body position, full range of motion, and get at least 15 reps in the first round.

Use bands, ring rows or bent over rows instead of pull ups to make sure you get at least 10 reps in the first round. We want to see straight arms in the bottom and chin over the bar or chest contact with the rings, bar or DBs at the top.

Part 2

6 Min Alternating Tabata
(Tabata = 20 seconds of work followed by 10 seconds of rest)
Alternating DB Curls
Alternating Tricep Extensions

Score: Just enter weight used

The second part is also going back and forth between movements. So, 20 seconds of alternating curls, 10 seconds rest, then 20 seconds of alternating tricep extensions, 10 seconds rest. You will do a total of 6 rounds of each movement. Choose light weights to get big volume!

Both of these movements will alternating one arm at a time. You can be standing or seated.

For the tricep extensions, keep your upper arm vertical with biceps by the ears the whole time.

Part 1:

4 Sets:
6-8 Reps Arnold Press

Part 2:

3 Round Superset
(rest 30s between movements)
30s/arm 90 degree Waiter Walks
5 Lat to Front Raise Complex
10-12 90 degree Lat Raise
10/arm Single Arm Rev. Fly

1 rep of Lat to Front Raise complex = Lat Raise to Front, lower, then Front raise to Lat, lower.
Movements are slow and controlled. Pause 1 second on both ends.

Score: Weight Used for Lat Raise Complex
Put info for others in comments
Goal: Good movement

For the Arnold presses start standing with your dumbbells at chin level, palms facing you. As you press overhead, rotate your arms so your palms face out at the top. Keep your chest up but belly tight to avoid arching your back.

Waiter walks you will hold one DB in one hand in front of you with elbow at shoulder level and 90 degrees so your forearm is vertical. Stand up straight and walk slow. After 30 seconds, switch to the other arm.

For the lat to front raise, arms are straight the whole time. Raise your arms out to a T, then keep the DBs at shoulder level as you bring them together in front of you. Lower them down to your waist, then raise them up in front of you to shoulder height. Then, take them back out wide to a T and lower them back down to your side. That is 1 rep!

For the 90 degree lat raise, start with elbows along side your body, arms bent to 90 degrees. Keep this angle of your arms and raise your elbows out to the sides up to shoulder level then back down.

Single arm reverse fly, plant one hand and one knee on a bench, facing down. Opposite arm starts hanging straight down, elbow very slightly bent. Raise the DB out to the side so almost shoulder height. Keep the DB in line with the shoulder, arm 90 degrees to the body. Press you planted hand down hard and keep your belly super tight!

Part A

3 Round Superset
(Rest 30s to 1 Min Between Movements)
10-12 Close Grip (2 DB) Bent Row
8-12 Supine Bar Row (TRX/Ring works too)
15-20 Arch Ups

Score: Weight Used for Bent RowRest a few minutes between parts A and B. Rest 2 minutes between sets of 21s.

Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time.

Part B

3 Sets of 21s (Palms Up)
7 Bottom Up Half Curls
7 Top Down Half Curls
7 Curls
Rest 1-2 minutes between sets.

Score: Weight UsedFor the close grip bent row, hold the dumbbells together, palms face each other and pull to your chest. Remember to keep your elbows close to the body and shoulders pulled back and down away from your ears.

For the supine rows, just make sure you work from an angle that allows you to move slow and controlled. You might place your feet on a box to get more horizontal or simply walk your feet out far enough that your body is 30-45 degrees to the floor.

For Arch Ups you will lie face down with your arms extended overhead and legs together and extended. Keep some engagement through your belly as you lift your chest and thighs away from the floor. Reach your fingertips and toes as far as you can in opposite directions while you elevate them as high as you can from the floor. Lower down slow.

Now, for the 21's BABY!!

First you curl from straight arm to 90 degrees 7 times. Then, from 90 degrees all the way up 7 times. Then 7 full curls. All without stopping so it is 21 reps total. Then take a break for a minute or two and repeat for a total of 3 sets. Again, go nice and slow and get that pump!!

Part A

10 Min EOMOM
(Every Minute on the Minute for 10 Min)
10 Close Grip DB Bench Press

Then

Part B

3 Round Superset
(Rest 30s to 1 Min Between Movements)
10-12 Dumbbell Flys
10-12 Skull Crushers
12-15 Wide Hands Out Push Ups
12-15 Diamond Push Ups

Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time.

Score: Enter Weight for Bench Press. (Note other weights in comments)For close grip DB Bench, lie down on the bench with the dumbbells on your chest, palms facing toward each other, elbows tight to the body. Draw your shoulderblades down into the bench and keep them pulled back even as you press up. Keep the DBs closer than shoulder width apart and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

For the flys, lie face up on the bench with arms extended straight up in the air. Keep your belly tight, avoid arching your back as you lower your arms out wide. You can keep a very slight bend in your elbows. Return the DBs back to your starting position.

For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull". Really extend the elbow hard at the top!

For the wide grip push ups, take your hands out a good bit wider than shoulder width. Maintain a rigid plank position. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

For the diamond push ups, place your hands together with thumbs and index fingers touching to form a diamond shape.

Do push ups from your knees or elevate your hands if you need to, in order to keep your body tight and get that full range of motion!

12 sets total
3 sets of 8-10 Z Press
then
3 sets of 12-15 Standing Upright Rows
then
3 sets of 10 Left/10 Right Lying one-arm Lat Raise
then
3 sets of 8-12 Front Raises

Rest as needed between sets and movements.

Score: Weight used for Z PressDo all 3 rounds of each movement before moving on to the next one. Go LIGHT on the lying lat raises and front raises. Each movement should be slow and controlled with a 1 second pause at the top.

For the Z press you will sit on the floor with legs extended in front of you. Sit up very tall with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

For the upright row, stand up tall with a dumbbell in each hand. Keep your chest up and belly tight as you pull the dumbbells up to your chest. They should stay close to your body. Elbows shouldn't really go higher than your shoulders. Lower back to your waist with control.

For the lying lat raise, lay on your side on a bench or the floor with your head supported by your bottom arm. Holding a dumbell out in front of in your top hand, raise your arm until it is perpendicular to the floor. Keep a slight bend in your elbow the whole time and try to keep your hips from shifting during the lift.

For the Dumbbell Front Raise both arms move together. Allow a slight bend in the elbow and avoid using any "kipping" or bouncing to move the weight. You will raise your arms up in front of you with wrists facing down until arms are parallel to the ground.

4 Round Superset
(rest 30 seconds to 1 minute between movements)
10-12 Bent Over Barbell Row
10-12 DB Bench Press
10-12 Pull Ups
8-10 Ring Dips/feet elevated parallette dips

Rest 3 minutes

8 min alternating tabata
Push Ups
Ring Rows

Score: Weight used for Barbell Row/Bench Press

Should take less than 40 minutes but less than 30 is probably moving too fast. Superset is 4 rounds of the first 4 movements, THEN 3 minute rest before starting the Tabata.

Movements should be slow and controlled with a 1 second pause on both ends. You can move faster during the push up/ring row finisher!

Fo the bent row, keep the elbows tight and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

For the dumbbell bench press, choose a weight that you can definitely get 10 reps. You may sub barbell bench if you do not have appropriate dumbbells.

We recommend strict pull ups for this one so use a band if you need to but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

Keep your elbows in tight and shoulders slightly in front of your hands for the dips. Choose a variation that you can get the reps for each set, adjust on the fly if you need to.

Tabata is max effort, whatever you got left in the tank, use it! This will be:
20 seconds max Push Ups / 10 seconds rest
:20 max Ring Rows / :10 rest
:20 max Push Ups / :10 rest
:20 max Ring Rows / :10 rest
...
Keep going for 8 minutes at which point you've done 8 rounds of each movement.

For the push up we want to see a rigid body position. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Go from the knees or do elevated to avoid going to failure.

Keep your body tight in the ring rows just the same as with your push ups. No sagging or thrusting.

On a 24 minute Clock

Every 2 min for 6 minutes
10-12 DB Curls (not alternating)
10-12 DB Skull Crushers

Every 2 min for 6 minutes
10-12 Alternating Hammer Curls
10-12 Standing DB Tricep Extensions

Every 2 min for 6 minutes
10-12 Concentration Curls
10-12 Bent Over Tricep Extensions
(one arm at a time)

Rest 2 minutes

4 min AMRAP
Max Chin-Ups
Max Diamond Push Ups
Switch movements each time you break

Score: Weight Used for Part 1-3
Goal: Make it all of the way through with at least 9-10 reps but not more than 12 of each movement.

The pump is real on this one. Definitely feel free to adjust the weight for the different curl and tricep variations.

Make sure all the movements are slow and controlled. Pause for 1 second on both ends of each rep. You can move faster during the 4 minute AMRAP but keep the movements strict.

Dumbbell curls will be performed together with palms facing up. Keep the DBs from swinging back behind you on the way down.

On the skull crushers elbow and shoulder stay in a line and the only movement comes from the elbow joint.

Hammer curls will be performed with palms facing each other. Touch one head of the dumbbell to your shoulder and keep your elbows tight to the body the whole time.

For standing tricep extensions, with a dumbbell in each hand, start with biceps by the ears, elbows bent to allow rear head of DB to touch the shoulder. Keep the biceps by the ears and straighten your arms overhead. As with all overhead movements, keep your belly tight!

For concentration curls, you'll be seated and go one arm at a time. Brace yourself by pushing the back of your upper arm into your inner thigh, keep that foot firmly planted so your leg doesn't move. Start with the arm straight and curl your palm up as close to your shoulder as you can. Concentrate on that bicep!

On the bent over tricep extensions, plant one hand and one shin on a bench, DB in the opposite hand. Start with forearm vertical, knuckles down. Keep your elbows in place and extend your arm back until it is straight.

Diamond push ups your thumbs and index fingers will be touching to ensure a close hand position.

Chin ups you'll have an underhand/palm up grip. You can also do this with TRX/Ring or bar in rack rows.

4 Rounds
Not for Time

10 Behind the Neck Press
10 Shoulder Press (from front)
10 Front Raise
10 Upright Rows

No Rest between movements so choose a weight that you can go through the whole thing. It should be pretty light.

Rest 3-4 Min between setsFor this you may do it with a bar or with dumbbells. If you are doing it with a dumbbells you will just do 20 press instead of 10 behind and 10 in front.

For the behind the neck press you may need to use a little wider than normal grip if your flexibility isn't great. Keep the rib cage pulled down and make sure to keep the head out of the way as you press straight up.

For the press from the front the bar will start on the shoulder and you will press straight up by moving your head back this time (out of the way).

For both pressing movements come to a full lockout overhead and bring the bar all the way down to the shoulder at the bottom.

For the front raise you will allow a slight bend of the elbow. A LITTLE assistance from the hip is allowable but this absolutely should not be a kb swing type movement. Don't lean back!

For the upright row keep the shoulders pulled back and down. You will have a narrow grip and as you pull up you will keep the bar close to the body (like you are zipping up your jacket) and the elbows will go high and outside. Bring the bar up to the sternum or a little higher.

5 Min
30 Seconds On
30 Seconds OFF
Wall climbs or pike up on box

Score is total Wall Walks or Pike Ups completed for all 5 rounds

For the wall climb version you will start in the bottom of a push up position with the feet backed up to a wall. You will climb the feet up the wall while walking the hands back. Keep going until your chest and hips touch the wall. Then walk the hands back out as you walk the feet back down.

Do NOT get crazy overextended. Keep the belly tight!

For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

Part 1

4 Supersets
10-15 Reps Dumbbell Bench
10-15 Reps Dumbbell Pull Over

No Rest Between movements.
Rest 2 Min between supersets.

Choose a weight that you know you can get 10, but 15 will start to get tough.

Score is weight for dumbbell bench.Bring dumbbells down to the chest for each rep of the dumbbell bench. Make sure to bring dumbbells in and completely lock the elbows at the top!

For the dumbbell pull over you will use one dumbbell and grab it by the head. Stretch the dumbbell back over your head (while laying on a bench) and use the lats to pull the dumbbell back over the chest. Work to keep your belly tight throughout so you don't arch too much.

Part 2

4 Rounds
10-12 Reps Dumbbell Pec Flys
10-12 Reps 1 Arm Dumbbell Row Right
10-12 Reps 1 Arm Dumbbell Row Left

Score is weight used for the 1 Arm Rows.For the Flys you will lay flat on the bench. Keep a slight bend in your elbow as you bring the arms out to the sided (like a T shape with your body). Allow them to come in line with your body or a little deeper if your flexibility allows, then bring them back to over your chest.

For the row you will lean on the bench or something for support. Row one dumbbell from that bent over position. Start with a straight arm and pull the dumbbell to the chest by having the elbow go BACK and keeping the arm and elbow close to the body. Return all the way down each time.

Part 1:
4 Rounds
Drop Set
10 DB Lateral Raise (Heavy)
10 DB Lateral Raise (Medium)
10-15 DB Lateral Raise (Light)

No rest between sets
2-3 Min Rest between rounds

Log heaviest set weightDBs are at your sides with a slight bend in the elbow you will raise them out to the side/slighty in front of you. Bring the dumbbells in line with the shoulders then lower back down.

If you do not have dumbbells for all 3 weights you can even use plates or other random objects.

If all else fails - just stick to 4 sets of 15 with what you've got!

Part 2
Superset
4 Rounds
DB Seated Shoulder Press 10-12
DB Seated Reverse Fly 10-12 Reps

No rest between exercises
Rest 2-3 Min between rounds

Mark weight used for pressesYou can also use a barbell for the shoulder press if you need to for weight's sake.

For the shoulder press keep the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

For the reverse flies you will prob have to use a lighter weight. You will sit at the edge of your bench and lean forward. You will then let the dumbbells hang to your sides and raise them with slightly bent elbows like you are flapping your wings!

Part 3
Superset
4 Rounds
DB or Barbell Upright Row 10-12 Reps
Plate Front Raise to FAILURE

No rest between exercises
Rest 3-4 Min between rounds

Mark weight used for Upright RowFor upright row you will be standing. Hold the dumbbells or barbell with a narrow grip. Pull the shoulders back and down and then bring the elbows high and outside as you pull the weight up (like you are zipping up your jacket). Keep the belly tight!

For the plate front raise allow a slight bend in the elbow. Bring the plate up to just under face level. Go to failure or at least until you start feeling you need to add help from your hip in to get the plate up!

Part 1:
3 Sets
10-15 Pull Ups
10-15 Shoulder Press

This workout has 3 parts.

Rest one minute after each section. Modify as needed to keep all movements strict.Ideally the Pull Ups are performed strict. Choose a band or ring row to allow you to get at least 10 strict reps.

For the Shoulder Presses, use the same load for all 3 sets. Use dumbbells or a barbell. Make sure you keep your belly tight and don't over-arch your back!

Part 2:
3 Sets
15-20 Bent Over Rows
15-20 Push UpsMove slow on the bent over rows to keep from using your hips. Instead, focus on squeezing your lats to pull the bar (or dumbbells) to your chest.

Focus on a rigid body position in the push ups and a full range of motion aka chest/thigh contact in the bottom. Feel free to elevate your hands or go from the knees to get at least 15 unbroken reps.

Part 3:
3 Sets
10-15 Upright Rows
10-15 DipsThe upright rows are performed standing up straight holding dumbbells or a barbell with a close grip (less than shoulder width) at your waist. Pull the load in a straight vertical line to just below your collarbone. Elbows should stay above the load and go wide as you lift.

For the dips, you can do rings, parallel bars, parallettes, banded, toe assisted, or between two boxes. Break 90 degrees at the elbow and lock those arms out at the top!

32 Min EMOM
(Every Minute on the Minute for 32 Minutes)

Min 1 - 12 Around the Worlds
Min 2 - Rest
Min 3 - 12 Pull Over
Min 4 - Rest
Min 5 - 15 High Close Grip Front Raise
Min 6 - Rest
Min 7 - 15 Pec Fly
Min 8 - Rest

Score: Not super important here. Log the load used for the Pec Flys but focus on performing ALL the movements well.

Goal: To get a sweet pump!

Movements should take close to the entire minute. So each rep of the Round the Worlds for example, should be 4-5 seconds long. Move slow and try not to use momentum or ever feel like you are not under tension.

For the Around the Worlds, start with light dumbbells at your waist, palms facing out. Raise the dumbbells laterally, then keep going until they barely touch overhead. Lower back down the same way you came up.

For the Pull Overs, lay back on the bench with the crown of your head just over the edge. Holding your dumbbells above your chest with a micro-bend at the elbow, back over your head. The DBs should get as close to the floor as possible without overarching your back. Try to pin your front ribcage down to your hips throughout the entire movement. Raise the DBs back up into the air over your chest to complete the rep.

For these Front Raises, hold the dumbbells together, still with palms facing down. This time when you raise the DBs out in front of you, keep raising them until they are all the way overhead. Keep a tiny bend at the elbow throughout.

For the Pec Flys, lay back on the bench with arms extended straight up into the air with a microbend at the elbow. Keep your ribs drawn down toward your hips to avoid overarching your back as you lower the DBs out to the sides. They should be at the height of, and in line with the shoulders. Squeeze your inner pecs together to raise your arms back up into the air.

Part 1:

3 sets
10-15 Ring Rows
10-15 Hammer Curls
Rest 1 min after the Curls

Score: Weight Used for Curls

For the ring rows, you can also use a TRX or supine barbell rows using a racked barbell. For both of these movements, avoid using momentum.

Part 2:

3 Sets
10-15 Supinated Grip Bent Rows
10-15 Barbell Curls
Rest 1 min after the Curls

Score: Weight for Rows

You can definitely sub dumbbells for these movements. Try turning your palms out a bit in the rows if you do.

For these bent over rows, use a supinated grip meaning palms out. Deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

Part 3:

3 Sets
10-15 Bent Over Rows
10-15 Rev Grip Curls
Rest 1 min after the Curls

Score: Weight for Rows

Both movements will use an overhand grip on this one. So on the curls, your palms will be facing away from you.

Part 1

4 Sets

Max Pull Ups (10+)
Max Push Ups (15+)

Rest 2 minutes after the Push Ups

Score: Total Reps of Both Combined

**Please choose a pull up style that doesn't allow you to get more than 20 reps each time. Go STRICT if you can!For the first part you go max pull ups right into max push ups. Then rest 2 minutes and repeat for 4 total sets.

Go to your knees or elevate your hands to keep a rigid body position, full range of motion, and get at least 15 reps in the first round.

Use bands, ring rows or bent over rows instead of pull ups to make sure you get at least 10 reps in the first round. We want to see straight arms in the bottom and chin over the bar or chest contact with the rings, bar or DBs at the top.

Part 2

6 Min Alternating Tabata
(Tabata = 20 seconds of work followed by 10 seconds of rest)

Alternating DB Curls
Alternating Tricep Extensions

Score: Just enter weight used

The second part is also going back and forth between movements. So, 20 seconds of alternating curls, 10 seconds rest, then 20 seconds of alternating tricep extensions, 10 seconds rest. You will do a total of 6 rounds of each movement. Choose light weights to get big volume!

Both of these movements will alternating one arm at a time. You can be standing or seated.

For the tricep extensions, keep your upper arm vertical with biceps by the ears the whole time.

Part 1:

4 Sets:
6-8 Reps Arnold Press

Part 2:

3 Round Superset
(rest 30s between movements)
30s/arm 90 degree Waiter Walks
5 Lat to Front Raise Complex
10-12 90 degree Lat Raise
10/arm Single Arm Rev. Fly

1 rep of Lat to Front Raise complex = Lat Raise to Front, lower, then Front raise to Lat, lower.
Movements are slow and controlled. Pause 1 second on both ends.

Score: Weight Used for Lat Raise Complex
Put info for others in comments
Goal: Good movement

For the Arnold presses start standing with your dumbbells at chin level, palms facing you. As you press overhead, rotate your arms so your palms face out at the top. Keep your chest up but belly tight to avoid arching your back.

Waiter walks you will hold one DB in one hand in front of you with elbow at shoulder level and 90 degrees so your forearm is vertical. Stand up straight and walk slow. After 30 seconds, switch to the other arm.

For the lat to front raise, arms are straight the whole time. Raise your arms out to a T, then keep the DBs at shoulder level as you bring them together in front of you. Lower them down to your waist, then raise them up in front of you to shoulder height. Then, take them back out wide to a T and lower them back down to your side. That is 1 rep!

For the 90 degree lat raise, start with elbows along side your body, arms bent to 90 degrees. Keep this angle of your arms and raise your elbows out to the sides up to shoulder level then back down.

Single arm reverse fly, plant one hand and one knee on a bench, facing down. Opposite arm starts hanging straight down, elbow very slightly bent. Raise the DB out to the side so almost shoulder height. Keep the DB in line with the shoulder, arm 90 degrees to the body. Press you planted hand down hard and keep your belly super tight!

Part A

3 Round Superset
(Rest 30s to 1 Min Between Movements)

10-12 Close Grip (2 DB) Bent Row
8-12 Supine Bar Row (TRX/Ring works too)
15-20 Arch Ups

Score: Weight Used for Bent RowRest a few minutes between parts A and B. Rest 2 minutes between sets of 21s.

Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time.

Part B

3 Sets of 21s (Palms Up)
7 Bottom Up Half Curls
7 Top Down Half Curls
7 Curls

Score: Weight Used