1. Glute Bridge Dumbbell press: 4×10-12

Rest 60 seconds

1. Bent over Barbell rows: 4x 10-12

Rest as needed

1. Weighted Push-Ups: 3×8-10

Rest 60 seconds

1. Weighted Pull-Ups: 3×8-10

Rest as needed

Finisher:

10-9-8-7-6-5-4-3-2-1

Hand release push-ups

*On last rep do a ring plank or floor plank hold for 30 seconds each set