4 sets
15 light-weight reps
12 heavier reps with 2 second slow count on descend
10 heavier reps with 2 second slow count on descend
8 heavy weight reps (as heavy as possible)

Note: Rest 90 seconds between reps

3 sets of
10 heavy reps, immediately drop the weight to a medium weight and perform 10 reps, immediately drop the weight to a light-weight and perform 12 reps.

Note: Rest 2 minutes between sets. Keep transitions between weight fast.

4 sets
12 ½ rep from the bottom into a full rep, immediately followed by 12 skull crushers, immediately followed by 30 tricep push downs each arm.

Note: Rest 2 minutes between sets. For the bicep curls 1 rep = ½ rep from the bottom, back down and full rep. Use a medium to heavy weight.

3 rounds of
50 jump rope single unders or double unders
20 alternating seated weighed pistol squats
20 dumbbell step overs
Note: Move from one movement to the next with little rest or no rest in between. Use a weight that challenges you but allows you to complete all reps and rounds.