General Warm Up

10 Min Cardio @ moderate pace

Then:

2×5 Shoulder Dislocate

2×10 Strict Press @ 2 x 10 lb dumbbells

Then:

50 Pull Up

50 Push Up

Then:

10-1 & 1-10 Ladder

Strict Press 1 rep

Chin Ups 10 reps

Strict Press 2 reps

Chin Up 9 reps

All the way to 10 strict press and 1 chin up

*For the Strict Press use weight you can do 10 reps with.  45-115 lbs

Then:

8/8 Bent Over row 1 arm no support (this helps engage the abs) Use heavy weight

+

8 Incline Bench Press @ heavy weight (something you can get 8 reps)

5 sets

Rest as needed

Then:

100 weighted ab curl ups. Break reps up as needed

Then:

Cool Down 10 Min @ moderate pace