Upper Body

General warm up 10 min @ moderate pace cardiovascular activity of choice.


2×5 PVC pipe pass through

3×20 strict press @ 2x 5-10 lb dumbbells


Set timer for 30 min

Max reps in 30 min of:

Pull ups


Push ups

*If you can not do pull up, do plank pulls

*Incline your upper body on bench or box if you can not do push ups

*If you don’t have dip bar, do your dips off a bench or box

Keep track of reps.


100 Weighted ab crunches

break reps up as needed.