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BoostcampPNG

Beta Joe 01

by Rodrigo André M.

Program Description

Lograr incrementar y maximizar condicionamiento físico de un escalador que quiere pasar al siguiente nivel, buscando mejorar fuerza corporal, explosividad, resistencia muscular y cardiovascular mediante la combinación de ejercicios de calistenia intermedios y avanzados, pesos y pliométricos.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 01, 2024 12:58
  • Last Edited
    Jul 02, 2024 11:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
1
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
2
8 reps
RPE 7
8
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5 reps
8 reps
45%
33%
2
Weighted Pause Pull Ups
2
5 reps
33%
3
Push Up (Weighted)
1
1
6 reps
8 reps
RPE 6.5
RPE 6.5
4
Wide Grip Pull-Up
2
5 reps
RPE 7.5
5
Deficit Push Up
1
1
10-
10-15 reps
RPE 6
RPE 10
6
One Arm Australian (Rings)
2
8 reps
RPE 7.5
7
Kettlebell Press
1
1
8 reps
8 reps
RPE 7
8
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Suitcase Deadlift
2
8 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Kettlebell Swing
2
15 reps
RPE 6
5
One Leg Hip Thrust
2
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Up
2
3 reps
RPE 8
2
Ring Archer Pull Ups
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
8 reps
80%
70%
4
Front Lever
2
5 reps
RPE 7
5
Dip (Bodyweight)
2
6 reps
RPE 7
6
Pull-Up (Bodyweight)
2
10-12 reps
RPE 7
7
Ring Push Up
2
8 reps
RPE 7
8
Australian Pull Up
2
12-15 reps
RPE 7
9
Kettlebell Bicep Curl
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Lateral Jump
3
8 reps
RPE 7
3
Kettlebell Squat L/R
2
8 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Split Squat Jump
2
12 reps
RPE 7
6
Hamstring Curl
2
8-12 reps
RPE 7
7
Lateral Lunge
2
8 reps
RPE 6
Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Suitcase Deadlift
2 Sets
8 Reps
@6
3
Pistol Squat
3 Sets
5 Reps
@6
4
Kettlebell Swing
2 Sets
15 Reps
@6
5
One Leg Hip Thrust
2 Sets
8 Reps
@6
Day 4
1
Box Jump
3 Sets
5 Reps
@7
2
Lateral Jump
3 Sets
8 Reps
@7
3
Kettlebell Squat L/R
2 Sets
8 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Split Squat Jump
2 Sets
12 Reps
@7
6
Hamstring Curl
2 Sets
8-12 Reps
@7
7
Lateral Lunge
2 Sets
8 Reps
@6
Day 3
1
Explosive Pull Up
2 Sets
3 Reps
@8
2
Ring Archer Pull Ups
2 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
1 Set
5 Reps
8 Reps
80%
70%
4
Front Lever
2 Sets
5 Reps
@7
5
Dip (Bodyweight)
2 Sets
6 Reps
@7
6
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
@7
7
Ring Push Up
2 Sets
8 Reps
@7
8
Australian Pull Up
2 Sets
12-15 Reps
@7
9
Kettlebell Bicep Curl
2 Sets
8-12 Reps
@7
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
8 Reps
45%
33%
2
Weighted Pause Pull Ups
1 Set
5 Reps
33%
3
Push Up (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@6.5
@6.5
4
Wide Grip Pull-Up
2 Sets
5 Reps
@7.5
5
Deficit Push Up
1 Set
1 Set
10-
10-15 Reps
@6
@10
6
One Arm Australian (Rings)
2 Sets
8 Reps
@7.5
7
Kettlebell Press
2 Sets
8 Reps
@7
8
Preacher Curl (EZ Bar)
2 Sets
12-15 Reps
@6.5