Exercise | Wt. | Reps | Rest |
| Deadlift | 2RM | 2 | 60 |
| Deadlift | 2RM | 2 | 60 |
| Deadlift | 2RM | 2 | 60 |
| Deadlift | 2RM | 2 | 60 |
| Deadlift | 2RM | 2 | 60 |
| Combo; Hang, Clean, Push Press | 3RM | 3 | 0 |
| Row, Inverted with Towels | BW | Fail | 60 |
| Combo; Hang, Clean, Push Press | 3RM | 3 | 0 |
| Row, Inverted with Towels | BW | Fail | 60 |
| Combo; Hang, Clean, Push Press | 3RM | 3 | 0 |
| Row, Inverted with Towels | BW | Fail | 60 |
| Combo; Hang, Clean, Push Press | 3RM | 3 | 0 |
| Row, Inverted with Towels | BW | Fail | 60 |
| Raises, Lateral, Bent Over | 20RM | 20 | 60 |
| Raises, Lateral, Bent Over | 20RM | 20 | 60 |
| Hold, Isometric Neck Hold Forehead (seconds) | BW | 15 | 0 |
| Hold, Isometric Neck Hold Sides (seconds) | BW | 15 | 60 |
Exercise | Wt. | Reps | Rest |
| Snatch, 1-Arm Dumbbell Snatch | 3RM | 3 | 60 |
| Snatch, 1-Arm Dumbbell Snatch | 3RM | 3 | 60 |
| Snatch, 1-Arm Dumbbell Snatch | 3RM | 3 | 60 |
| Snatch, 1-Arm Dumbbell Snatch | 3RM | 3 | 60 |
| Pullup | 5RM | 5 | 0 |
| Pushups with Chest Slap | BW | 5 | 60 |
| Pullup | 5RM | 5 | 0 |
| Pushups with Chest Slap | BW | 5 | 60 |
| Pullup | 5RM | 5 | 0 |
| Pushups with Chest Slap | BW | 5 | 60 |
| Pullup | 5RM | 5 | 0 |
| Pushups with Chest Slap | BW | 5 | 60 |
| Walk, Dumbbell (seconds) | Max | Fail | 60 |
| Walk, Dumbbell (seconds) | Max | Fail | 60 |
| Walk, Dumbbell (seconds) | Max | Fail | 60 |
| Crunches, Rope Pulley, Standing | 15RM | 15 | 0 |
| V-Up Medicine Ball | MB | 15 | 0 |
| Twists, Russian Medicine Ball | MB | 15 | 0 |
| Plank (seconds) | BW | 60 | 60 |
| Crunches, Rope Pulley, Standing | 15RM | 15 | 0 |
| V-Up Medicine Ball | MB | 15 | 0 |
| Twists, Russian Medicine Ball | MB | 15 | 0 |
| Plank (seconds) | BW | 60 | 60 |
The dumbbell external rotation substitutes for the cable scarecrow as called for. Stand holding DB's in front of thighs, row the dumbbells up then rotate to bottom position of a push press.
Exercise | Wt. | Reps | Rest |
| Squat, Zercher Squat | 3RM | 3 | 60 |
| Squat, Zercher Squat | 3RM | 3 | 60 |
| Squat, Zercher Squat | 3RM | 3 | 60 |
| Squat, Zercher Squat | 3RM | 3 | 60 |
| Squat, Zercher Squat | 3RM | 3 | 60 |
| Combo; Hang, Clean, Press, Dumbbell | 3RM | 3 | 0 |
| Row, Dumbbell 1-Arm, 2-Point | 6RM | 6 | 60 |
| Combo; Hang, Clean, Press, Dumbbell | 3RM | 3 | 0 |
| Row, Dumbbell 1-Arm, 2-Point | 6RM | 6 | 60 |
| Combo; Hang, Clean, Press, Dumbbell | 3RM | 3 | 0 |
| Row, Dumbbell 1-Arm, 2-Point | 6RM | 6 | 60 |
| Combo; Hang, Clean, Press, Dumbbell | 3RM | 3 | 0 |
| Row, Dumbbell 1-Arm, 2-Point | 6RM | 6 | 60 |
| Rotation, External, Dumbbell Standing | 15RM | 15 | 0 |
| Shrugs, Dumbbell, Standing | 15RM | 15 | 60 |
| Rotation, External, Dumbbell Standing | 15RM | 15 | 0 |
| Shrugs, Dumbbell, Standing | 15RM | 15 | 60 |
Exercises should be performed in order.
Wt. is weight or setting. BW is bodyweight. RM is the maximum weight that can be lifted for the number of repetitions. e.g. 10RM is the heaviest weight you can perform 10 reps of the exercise with perfect form. Your last rep should be near failure.
Reps can also be duration in seconds for exercises without reps.
Rest is in seconds.