| A. Back Squat 5 – 5 – 5 – 5 – 5 (after each set: 5 Jump squat) |
| B. Bent over Row 5 – 5 – 5 – 5 – 5 (after each set: 5 Push-up) |
| C. 3 Rounds: |
| 10 DB Hammer Curl (each arm) |
| 10 Manmakers (Pull-Pull-push up) |
| D. Strict T2B 5 – 5 – 5 – 5 – 5 |
| A. Back Squat 5 – 5 – 5 – 5 – 5 (after each set: 5 Jump squat) |
| B. Bent over Row 5 – 5 – 5 – 5 – 5 (after each set: 5 Push-up) |
| C. 3 Rounds: |
| 10 DB Hammer Curl (each arm) |
| 10 Manmakers (Pull-Pull-push up) |
| D. Strict T2B 5 – 5 – 5 – 5 – 5 |