What it is: Chin Up 21′s

What it works:
An advanced chin up that is a great back and biceps “finisher”. Perform 7 reps at the top half, followed by 7 reps that are full range, then finish with 7 reps in the bottom half (your strongest region). Your arms will be screaming at the end of this beauty! If 7 is too much, start with a lower number that you can complete the full circuit with.

What it is: The Plank Dog

What it works:
An advanced plank variation that works your core, as well as your lower back, upper back shoulder stabilizers and mid trapezius

What it is:
The Pull Through

What it works:
A Deadlift Alternative the works the posterior chain
(lower back, glutes and hamstrings)