Upper Body Max Effort

Max Effort Incline Press

Chinups 2 x 15 - 20

T-bar Row - DB Chest Supported Fly's Superset

4 x 8 - 15

Ring Tricep Extensions

2 x Max

Weighted Decline Situps

3 x 8 - 15

"Suffer patiently and patiently suffer."

~ USMC Scout Sniper Motto

Lower Body Max Effort

Squat 3 x 5

Foot Elevated Reverse Lunge 2 x 10 - 15

Romanian Deadlift 3 x 8 - 12

Neck Harness 3 x 5 - 20

Plate Pinches 2 x Max Time

I am only one, but I am one.

I can't do everything, but I can do something.

The something I out do, I can do.

And by the grace of God, I will.

~ Edward Everett Hale

Dynamic Effort Upper Body

Bench with Bands 7 x 2

Superset:

Bent Over Row 3 x 8 - 15

Barbell Pushup 3 x 8 - 15

DB Seated Press 3 x 8 - 15

Superset:

Heavy Shrugs 2 x 5

Band Extensions 2 x Max

"Age wrinkles the body. Quitting wrinkles the soul."

~ Douglas MacArthur

ACTIVE RECOVERY

Stretch

Foam Roll

Stick Work

PVC Work

"Fall seven times, get up eight."

~ Japanese Proverb

Lower Body Dynamic Effort

Seated Box Jumps 2 x 10

Hang Cleans 1 x 3

Weighted Split Squat Jumps 5 x 3 R/L

Good Mornings 3 x Max

Partner Assisted Neck

"I have nothing to offer but blood, toil, tears and sweat."

~ Winston Chuchill

Upper Body Max Effort

Max Effort Floor Press x 3

Pullups 2 x 15 - 20

Bent Over Row - Standing Rear Fly Superset

4 x 8 - 15

Tricep Dip - Pushup Partner Complex

5-4-3-2-1-2-3-4-5

(After performing 5 dips, perform 5 pushups, your feet never touch the ground, your partner assists takes your feet and places them on his or her shoulders, your never touch the ground then back to dips, when your feet do touch the complex is over)

Weighted Side Bends

3 x 8 - 15

"There is no reason, no excuse, no alibi, no fate,that can hinder

an individual that is focused on a specific purpose."

~ Mike Jones (not the rapper)