Pull Ups
3×10

Lateral Raises
3×15, build

DB Overhead Tricep Extensions
3×15, build

Hanging Leg Raises
3×10-15

GOALS + GUIDANCE: For the front squats, coaches will help you build to a 8/10 effort or 80% of your 1 rep max. Stay at the same weight across all four sets. For the pull ups, ten reps is SPICY! Hang on until failure (scale reps if you need to) or use a band for assistance. For the lateral raises and tricep extensions, use a heavier weight every round (if possible), going to near failure. And for the hanging leg raises, try to keep your legs straight and raise them as high as you can without swinging. Record your weights and modifications.