UPPER BODY STRENGTH:
 
A1: STRICT TOES-TO-BAR 4X8
A2: LOW PLANK HOLD 4X30 SEC.
A3: GHD BACK EXT. 4X8
 
B1: DUMBBELL PUSH PRESS 4X10
B2: RING ROW 4X15
 
C1: STRICT PULL-UP 3X8
C2: PUSH-UP ON PARALLES AND FEET ON BOX 3X15
 
D1: DIPS 2X10
D2: BB BICEPS CURL 2X20