10 Cousins
10 Push-Ups on PVC Rings
rest 5:00 minutes

10 Step-Ups (10 reps per leg) 18-24 inch box, squat rack heavy bar (at least half body weight)
10 Pull-Ups - motion should be fast and explosive
rest 5:00 minutes

10 Dead Lift body weight
10 Horizontal Pull-Up
rest 5:00 minutes

Notes: Each set of exercises should be circuited together three times through allowing five minutes rest between each circuit.