Expect to dig deep in this upper body stronger class. Using compound sets and reps rather than long layered sequences, this workout is designed to help you lift heavier and overload through targeted upper body muscle groups.

Our first block focuses on the shoulders, particularly the front and lateral deltoids, alongside the biceps and forearms using medium weights (4–6kg). We move through four dual weighted exercises repeated three times to build strength and endurance.

The second block targets the rear deltoids, latissimus dorsi (lats) and upper back using heavier weights (7–10kg), working through supported single arm rows and dual underhand grip rows, for three sets.

To finish, we bring everything together in a flowing six movement sequence featuring hand release push ups, renegade rows, weighted pikes, commandos, oblique hip dips and an alternating snatch finisher.

This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.

Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.

Enjoy!