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Limp Mode 2.0

by Carrick J.
2 athletes joined

Program Description

To get big by getting limp

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 14, 2025 11:50
  • Last Edited
    Jun 18, 2025 07:52

Summary

Limp Mode 2.0 is a dynamic 12-week program designed for those ready to elevate their strength training. With four focused workouts each week, you'll tackle compound movements like squats, deadlifts, and bench presses, as well as targeted isolation exercises to sculpt and strengthen your entire body. This program emphasizes progressive overload and high-intensity training, ensuring you push your limits and achieve noticeable results. Equip yourself with a full gym and prepare to transform your fitness journey!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
70%
2
Calf Raise (Leg Press)
1
AMRAP
70%
3
Deadlift (Barbell)
1
AMRAP
70%
4
Glute Bridge (Barbell)
1
AMRAP
70%
5
Leg Extension
1
AMRAP
70%
6
Leg Curl
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
100%
2
Calf Raise (Leg Press)
1
1+ reps
100%
3
Deadlift (Barbell)
1
1+ reps
100%
4
Glute Bridge (Barbell)
1
1+ reps
100%
5
Leg Extension
1
1+ reps
100%
6
Leg Curl
1
1+ reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
AMRAP
70%
2
Incline EZ Bar Front Raise
1
AMRAP
70%
3
Bicep Curl (EZ Bar)
1
AMRAP
70%
4
Concentration Curl
1
AMRAP
70%
5
Lateral Raise (Dumbbell)
1
AMRAP
70%
6
Rear Delt Row
1
AMRAP
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1+ reps
100%
2
Incline EZ Bar Front Raise
1
1+ reps
100%
3
Bicep Curl (EZ Bar)
1
1+ reps
100%
4
Concentration Curl
1
1+ reps
100%
5
Lateral Raise (Dumbbell)
1
1+ reps
100%
6
Rear Delt Row
1
1+ reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
70%
2
Incline Bench Press (Dumbbell)
1
AMRAP
70%
3
Chest Fly (Cable)
1
AMRAP
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
1
AMRAP
70%
6
Overhead Extension (Dumbbell)
1
AMRAP
70%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1+ reps
100%
2
Incline Bench Press (Dumbbell)
1
1+ reps
100%
3
Chest Fly (Cable)
1
AMRAP
70%
4
V-Handle Tricep Pushdown (Cable)
1
1+ reps
100%
5
French Press
1
AMRAP
70%
6
Overhead Extension (Dumbbell)
1
AMRAP
70%
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
1
AMRAP
-
4
Lat Pulldown (Close Grip)
1
AMRAP
-
5
Goblet Squat
1
AMRAP
-
6
Single Arm Row (Dumbbell)
1
AMRAP
-
7
Lunge (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
1
AMRAP
-
4
Lat Pulldown (Close Grip)
1
1+ reps
100%
5
Goblet Squat
1
1+ reps
100%
6
Single Arm Row (Dumbbell)
1
AMRAP
-
7
Lunge (Barbell)
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
AMRAP
70%
2
Calf Raise (Leg Press)
1 Set
AMRAP
70%
3
Deadlift (Barbell)
1 Set
AMRAP
70%
4
Glute Bridge (Barbell)
1 Set
AMRAP
70%
5
Leg Extension
1 Set
AMRAP
70%
6
Leg Curl
1 Set
AMRAP
70%
Day 2
1
Military Press (Barbell)
1 Set
AMRAP
70%
2
Incline EZ Bar Front Raise
1 Set
AMRAP
70%
3
Bicep Curl (EZ Bar)
1 Set
AMRAP
70%
4
Concentration Curl
1 Set
AMRAP
70%
5
Lateral Raise (Dumbbell)
1 Set
AMRAP
70%
6
Rear Delt Row
1 Set
AMRAP
70%
Day 3
1
Bench Press (Barbell)
1 Set
AMRAP
70%
2
Incline Bench Press (Dumbbell)
1 Set
AMRAP
70%
3
Chest Fly (Cable)
1 Set
AMRAP
70%
4
V-Handle Tricep Pushdown (Cable)
1 Set
AMRAP
70%
5
French Press
1 Set
AMRAP
70%
6
Overhead Extension (Dumbbell)
1 Set
AMRAP
70%
7
Push Up
1 Set
AMRAP
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
AMRAP
-
2
Pull-Up (Assisted)
1 Set
AMRAP
-
3
Good Morning
1 Set
AMRAP
-
4
Lat Pulldown (Close Grip)
1 Set
AMRAP
-
5
Goblet Squat
1 Set
AMRAP
-
6
Single Arm Row (Dumbbell)
1 Set
AMRAP
-
7
Lunge (Barbell)
1 Set
AMRAP
-