Push-Up (Wall)

1 set × 2×8-15 reps

Push-Up (Incline)

1 set × 2×8-15 reps

Advanced Incline Push Up

1 set × 2×8-15 reps

Knee Push Up

1 set × 2×8-15 reps

Full Push Up

1 set × 2×8-15 reps

Narrow Push Up

1 set × 2×8-15 reps

Side Staggered Push Up - Left

1 set × 2×8-15 reps

Side Staggered Push Up - Right

1 set × 2×8-15 reps

Wall Pull Up

1 set × 2×8-15 reps

Horizontal Pull Up Rings/trx

1 set × 2×8-15 reps

Advanced Horizontal Ring/trx Pull Up

1 set × 2×8-15 reps

Jack Knife Pull Up

1 set × 2×8-15 reps

Full Pull Up

1 set × 2×8-15 reps

Dip (Negative)

1 set × 2×8-15 reps

Dip (Parallel Bar)

1 set × 2×8-15 reps

Half Squats

1 set × 2×8-15 reps

Full Squats

1 set × 2×8-15 reps

Narrow Squats

1 set × 2×8-15 reps

Forearm Plank

1 set × 2×1-120s

Plank

1 set × 2×1-120s

Plank (Shoulder Taps)

1 set × 2×1-120s