25 Reps Pullups

Grip the bar wider than shoulder width with over hand grip and hang at arms length, now pull your chest up to the bar and lower your body back to hang at arms length position.

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50 Reps Deadlift

Roll the barbell towards your shins then bend at your hips and knees, now pull the barbell upward in a straight line ensuring you keep your back straight and keep the bar as close to your body as possible, lower the barbell back to the floor and repeat for 50 reps.

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50 Reps Pushups

First place your hands on the floor palms down slightly wider than shoulder width, bend your elbows untill your chest nearly touches the floor then push yourself back to the starting position as explosive as you can.

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50 Reps 24 Inch Box Jumps

Stand in front of a strong and secure box that can hold your weight, now bend your knees and jump high enough to land on it safely now step back down and repeat.

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50 Reps Floor Wipers

Lie down flat the floor holding a 135lbs 60kg barbell above your chest just like a bench press position with feet straight in front of you, now bring both feet up in the air to the left plate, bring them both back to the middle, now take them both to the right plate and now back to the middle, this is 1 rep.

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50 Reps Single Arm Clean And Press Kettlebell

With a kettlebell in between your feet, stand shoulder width apart now bend at the knees to grab the kettlebell, drive with your legs to bring the kettlebell up to your chest and as close to your body as possible, now push the kettlebell over your head like a shoulder press movement and now safely lower it to the floor.

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25 Reps Pullups

Grip the bar wider than shoulder width with over hand grip and hang at arms length, now pull your chest up to the bar and lower your body back to hang at arms length position.