This is the instructional video for UPPER 3. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.

STARTER: Start with 2-3 sets of 1 rep (singles) of weighted pullups and dips. Rest at least 30-60 seconds between moves. This should take about 10-15 minutes. The move on to the main event.

MAIN EVENT: Do WHEEL 1.

FINISHER: Do 5-10 minutes of continuous hammer curl to overhead press to triceps extensions, rest/pausing briefly as needed.

BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/timers/11064278

NOTE: The Seconds Pro app has no affiliation with TheDailyBJ.com. This is simply a bonus resource. If you have any questions about using the app, you must contact customer support within the Seconds Pro app. Here's a quick video about how to load the timer onto your phone:

https://www.youtube.com/watch?v=PQjaIebaL7s