5 sets of
20 wide grip lat pull downs (start with medium weight) with 1 second hold at the bottom of pull and 2 second slow count on way back up each rep, immediately follow with 20 seated rows.

Note: Start with a medium weight on the lat pull downs if using a lat machine at the gym. Increase th...

5 sets
Set 1 12 light reps with 2 second slow count on descend
Set 2 10 heavier reps with 3 second slow count on descend
Set 3 8 heavier reps with 3 second slow count on descend
Set 4 8 heavier reps with 3 second slow count
Set 5 6 Heavier reps no slow count use regular tempo (these should fe...

3 sets of (1 set = all 3 weights below)
Max amount of reps with heavy dumbbell
Max amount of reps with medium weight dumbbell
Max amount of reps with light weight dumbbell
Note: Perform as many reps as possible with heavy dumbbell until you can’t successfully perform another rep with good form, ...

12 minute amrap (amrap means as many rounds as possible of)
Conditioning
20 Inclined push-ups
30 Air squats
15 each arm Single arm bent over row (suggested weight 10-15 pounds)
40 Lateral dumbbell hops

Note: Move from one movement to the next immediately and with little rest as possible, stay m...