Here are the exercises:

• 

  Chest Press

• 

  Rows

• 

  Squat Thruster

• 

  Prisoner Squats

Here's the rep schedule:

2-4-8-4-2

We're going to break up this rep schedule into 3 parts:

• 

  First 2 to 4 reps

• 

  The middle 8 reps

• 

  Last 4 to 2 reps

You're going to go through the entire circuit for each number of reps in the schedule.

But how we do each rep "section" will be a little different.

First 2 and 4 Reps

The first section of 2 to 4 reps will ALWAYS be completed on your weak side.

Middle 8 Reps

The middle 8 reps will be done double... with two weights.

Remember, you can use two weights that are a little different. They don't have to match perfectly. Try to always put the heavier weight in your weak side.

If you don't have two weights... you can use one weight and just use both hands on the weight. So try and go heavier if you can.

Last 4 to 2 Reps

The last section of the 4 and 2 reps will ALWAYS be completed on your strong side.

Click here to see the full exercise breakdown .