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Date
WARM-UP
1x
CABLE/BAND
EXTERNAL ROTATION
1
12/e
...
...
INCLINE
PUSHUP
2
15
...
...
CABLE
LAT PULLDOWN (5-CT. ECC.)
3
8
...
...
DUMBBELL
6-PT. RAISE
4
6-8
...
...
FOAM-ROLL
T-SPINE
5
(:60)
...
...
STABILITY BALL
ALT. DEADBUGS
6
8
...
...
DUMBBELL
SA SCAPTION
7
12-15/e
...
...
BAND-STRETCH
OVERHEAD FLY
8
15
...
...
MASSAGE GUN
CHEST
9
(:30)/e
ROUND 1
3x
DUMBBELL
SA ALT. ISO-HOLD BENCH PRESS (DROP-SET)
1
5...1
...
...
MED-BALL
FULL SLAM
2
12-15
...
...
LANDMINE
ISO-ROW
3
8
ROUND 2
3x
BAND-RESISTED
SA LATERAL RAISE
1
12/e
...
...
MED-BALL
RUSSIAN TWISTS
2
12-15/e
...
...
CABLE
TRICEP EXT.
3
15-20
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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