UPPER BODY STRENGTH:
 
A1: BENCH PRESS 4X8
A2: STRICT PULL-UP 4X8
 
B1: CHIN-UP 4X10
B2: DIPS 4X10
 
C1: BB ROLL-OUT 3X10
C2: PLANK HOLD 3X30 SEC.
 
D1: BICEPS CURL 3X10
D2: DIAMOND PUSH-UP 3X10
 
E1: HIP EXTENSION 3X10
E2: HOLLOW ROCK 3X10