# Hock Upper Routine

4 sets / 45 sec rest

## Upper Routine

- 1 × 10-15 Squat Jump
- 1 × 5-50 Pushup Max Reps!
- 1 × 5-20 Push-Up
- 1 × 5-20 Split Squat
- 1 × 5-20 Lat Slider
- 1 × 5-20 Chest Fly
- 1 × 5-20 Leg Row
- 1 × 5-20 Plank (Shoulder Tap)
- 1 × 5-20 Half Squat
- 1 × 5-20 Leg Assist Bicep Curl
- 1 × 5-20 Pike Push-Up (Elevated)
- 1 × 5-20 Single Hand Edge Row
- 1 × 5-20 Tricep Extension

## Circuit 2

- 1 × 5-20 Push-Up
- 1 × 5-20 Split Squat
- 1 × 5-20 Lat Slider
- 1 × 5-20 Chest Fly
- 1 × 5-20 Leg Row
- 1 × 5-20 Plank (Shoulder Tap)
- 1 × 5-20 Half Squat
- 1 × 5-20 Leg Assist Bicep Curl
- 1 × 5-20 Pike Push-Up (Elevated)
- 1 × 5-20 Single Hand Edge Row
- 1 × 5-20 Tricep Extension

## Circuit 3

- 1 × 5-20 Push-Up
- 1 × 5-20 Split Squat
- 1 × 5-20 Lat Slider
- 1 × 5-20 Chest Fly
- 1 × 5-20 Leg Row
- 1 × 5-20 Plank (Shoulder Tap)
- 1 × 5-20 Half Squat
- 1 × 5-20 Leg Assist Bicep Curl
- 1 × 5-20 Pike Push-Up (Elevated)
- 1 × 5-20 Single Hand Edge Row
- 1 × 5-20 Tricep Extension

## Circuit 4

- 1 × 5-20 Push-Up
- 1 × 5-20 Split Squat
- 1 × 5-20 Lat Slider
- 1 × 5-20 Chest Fly
- 1 × 5-20 Leg Row
- 1 × 5-20 Plank (Shoulder Tap)
- 1 × 5-20 Half Squat
- 1 × 5-20 Leg Assist Bicep Curl
- 1 × 5-20 Pike Push-Up (Elevated)
- 1 × 5-20 Single Hand Edge Row
- 1 × 5-20 Tricep Extension