Barbell bridge (3 sets of 10 reps)
Straight arm pulldown (4 sets of 12 reps)
Hex Bar Deadlift (5 sets of 7 reps)
Lateral raise (4 sets of 15 reps)
Dips (3 sets of 15 reps)
--Circuit (preform the exercises one immediately after another) (Do as many as possible reps as possible with good form. 2-4 sets).
Straight arm planks-->
Downwards dogs squats-->
Push-ups-->
Barecrawls-->
Wall sit to bicep curls
*preform all reps as fast as possible only to the degree you can stay aware of your good form
*rest 30 seconds between all sets **no rest during your circuit