30 on/ 7 off – 4 rounds 

Rings/ Bands 

Bicep Curls 

Lat Pull Downs 

Dead Hang 

Bags 

Rows 

Mt Climbers (hands on bag)  

Farmer’s Carry 

Dumbbells 

Lateral Raise with Bent Arms 

Squat Punches 

Alt Heavy Bicep Curl 

Ropes 

Snakes 

High Plank Single Arm Ripple (L) 

High Plank Single Arm Ripple (R) 

Finisher – Pushups all together, each member counts to 5 out loud