Weighted Push Up

4 Sets x 20 Reps

Weighted Tricep Dip

4 Sets x 5 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Dumbbell Tricep Extension

4 Sets x 12 Reps

Dumbbell Step-Up

4 Sets x 12 Reps

Dumbbell Calf Raise

4 Sets x 12 Reps

Farmer's Walk

4 Sets x 8 Reps

Ruck

4 Sets

Weighted Pull-Up

4 Sets x 8 Reps

Bench Leg Pull-In

4 Sets x 12 Reps

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Dead Hang

1 Set

Push-up Position Hold

1 Set

Upward Facing Dog

1 Set x 8 Reps

Downward Facing Dog

1 Set x 8 Reps

Squat and Hold

1 Set

Pull-Up

3 Sets x 5 Reps

Push-Up

3 Sets x 10 Reps

Sit-Up

3 Sets x 15 Reps

Burpee

1 Set x 15 Reps