Goal: Improve athletic strength. Refer to videos.

To calculate your correct weight (kg or lbs) for each exercise today, your last rep should be difficult to complete (ie: an 8/10, where 10 is the maximum effort you can give).

Complete 3 sets of 12 for all exercises (except chin ups).

Take 60s rest b/w sets and exercises.

Focus on technique.

1. Squat: Barbell (BB) back squat.
2. Push: BB Bench press.
3. Lunge: BB split squat.
4. Pull: Chin up – 3×6*
5. Hinge: Sumo deadlift.
6. Rotate: Cable woodchop.

* If you cant complete any chin ups: then record best time holding at the top of the chin up movement. Once you can hold for 3x30s attempt a chin up again.