Strength Bias Pull Push

Laying down flat on a bench take two dumbbells one in each hand and press them both out in front of you to full lockout and lower them back down to the chest for 1 rep completed.

Using a barbell set up to it in your deadlift stance. Go down to the bar with your normal clean grip pick the bar up keeping your back straight and right over the bar pull the bar to your torso. Then release the bar back to the floor or take the bar back down to the floor for 1 rep completed. Always start a new rep with the bar settled on the floor.

Kneeling on one knee in the lunge position with one leg in front. Using the opposite arm to the leg in front stabilising from the front rack push the kettlebell up in a straight line to a full locked out position with your arm next to your ear.

Using only your ams to pull yourself up to the bar. A full rep is when your chin is over the bar.

Starting in the hanging position without kipping pull your feet up all the way to the bar then control the decent back to the hanging position for 1 rep completed.