Prison Friday--in any order:

1. DB bench press 5 x max reps (10 or more).

2. DB bent over row 5 x max reps per hand (10 or more).

3. Dips 5 x max reps (rings, fixed, or bench dips).

4. Barbell curls 5 x max reps (10 or more).

Each set should be taken to the point of failure and should be between 10-20 reps. Adjust weights accordingly.

BONUS: BPT 10 rope climbs. Stamford 50 strict pullups/ring ro