This is the instructional video for UPPER 1. Please reference the provided PDFs of the wheels. Bonus interval timer link for the wheels component is below.

STARTER: Do 2-3 sets of 4-6 reps of Weighted/Heavy Pullups and Dips, resting as needed between moves (at least 30-60 seconds). Then move on to the main event.

MAIN EVENT: Do WHEELS 1 and 2. Each wheel takes 24 minutes to complete. If you're short on time or new to this type of training, just do 1 of the 2 wheels.

BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/timers/10977692

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