Day 1: Test week (Please watch Intro video before you start)

Warmup: - Row or Devil Bike (Quick as You can) - Walkouts - Cossack Squat - Gorilla Squats - Lying Hyperextensions - Banded or Plate Y raises - DB External Rotations WORKOUT 1 - MAX REP PUSH UPS WORKOUT 2 - MAX Weighted CHIN UPS (if you can’t do this then scale to Max effort Chin ups without weights) WORKOUT 3 - MAX Weighted DIPS WORKOUT 4: Accessory Work - Bar hang - Heavy DB suitcase carry - DB or KB overhead walk (holding both overhead) WORKOUT 5: AMRAP Warmup: (Row, Squats & Down ups) - Bike - DB Power Cleans - DB Push Press - DB Burpee