Weighted Pull Up + Strict Pull UP (BW):
- 20kg x 3 + 5, 30kg x 3 + 5, 40kg x 3 + 5, 45kg x 3 + 5

Butterfly Pull Ups:
- 5 rounds x 10

Bench Press:
- 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 110kg x 3

Incline Dumbbell Bench Press (palms in) + Incline Dumbbell Bench Press + Incline Dumbbell Butterfly Curl + Dumbbell Bent Over Row:
- 24kg x 5 + 24kg x 5 + 14kg x 7 + 32kg x 7
- 26kg x 5 + 26kg x 5 + 14kg x 7 + 34kg x 7
- 28kg x 5 + 28kg x 5 + 14kg x 7 + 36kg x 7
- 30kg x 5 + 40kg x 5 + 14kg x 7 + 38kg x 7

Cable Front Raise (Palms Up):
- 6.25kg x 7, 8.75kg x 7, 11.25kg x 7

Pull Up + 12" Burpee Box Jump:
- 10,9,8,7,6,5,4,3,2,1
- work:rest = 1:1