Squat Hold > Air Squats > Goblet Squat > Zombie Squats > Front Squats > Overhead Squats > Trap Bar Deadlift > Back Squats

We also do Zercher Squats as one of our main squat variations.

Push-ups > Bench Press > Incline Bench Press > Floor Press

Accessory - Dips, Banded Tricep Extensions

Chin-up Hold > Chin-up Negative > Jumping Chin-up, Chin-up Band Assisted > Chin-ups

Pull-up Hold > Pull-up Negative > Jumping Pull-up, Pull-up Band Assisted > Pull-ups

Medicine Ball Clean > Hip Clean > Hang Clean > Clean Pull > Clean

Half Kneeling Bottoms up Kettlebell Press > Half Kneeling KB Press > Standing KB Press > Shoulder Press > Push Press > Push Jerk > Split Jerk

Accessory Lifts - Seated Shoulder Press, Z Press