“Push, Pull, Hinge, Curl”

“ Push”

Bench press 2x 4-6

Goggins push ups

Overhead shoulder 2x 4-6 

Squat 2x 4-6 

Dips

“Pull”

Weighted pull ups

Dumbbell row

Cable Pulls

“Hinge”

Deadlift

Kettle bell

Nordics

DB lateral raises

Back Extensions

“Curl”

Hammer curls

External Shoulder Rotations

Front Levers

Planks