D8 4.4.2 Weights (plates)
15 Plate curls
15 Plate shoulder Press
15 free Dips
15 Sumo high pull
10 chin ups
10 Squat plate curls
10 Squat plate press
10 weighted dips
10 squat sumo high pull
10 chin ups
no weight
20 in and out
20 ARX bicycles
20 full situp
20 russian twist
16 lunge walk (hug plate)
10 suitcase with floor touch each side
10 Halo each way
10 kneel downs each leg
10 chin ups
with plate
10 squat 3 calf raise
10 squat half bounce
10 squat knee raise
10 squat hop
20 air squats
10 each proposal squat
10 each lunge front no step
20 each weighted calf raise
10 Scapular Retractions
20 plate air squats
10 each plate proposal squat
10 plate each lunge front no step
20 plate each weighted calf raise
10 Scapular Retractions
10 Laying chest plate press
10 Laying chest plate pullover 2 way
10 Shoulder fly front to overhead
10 Shoulder fly front with high pull
10 halo
BONUS
10 chest to bar chin ups