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Date
Warm up
1x
BAND-STRETCH
OVERHEAD FLY
1
20
...
...
BAND-RESISTED
PULL APART
2
20
...
...
BAND-RESISTED
ISO-SQUAT SCAPTION
3
10
...
...
BAND-RESISTED
ISO-SQUAT ROW
4
10
...
...
FLOOR
SHOULDER TAP-TO-PUSH UP
5
10/e
...
...
QUADRUPED
T-SPINE REACH-THRU
6
10/e
Round 1
4x
BARBELL
INCLINE BENCH PRESS
1
8-12
...
...
DUMBBELL
SA T-ROW
2
15/e
...
...
BAND-RESISTED
FRONT RAISE (HOLD)
3
(:30)
Round 2
3x
BAND RESISTED
BAND RESISTED CHEST FLY
1
10/e
...
...
BUMPER PLATE
PLATE HOLDS
2
(:45)
...
...
PLATE-LOADED
BENCH DIPS
3
12-15
Overtime (Optional)
3x
ASSAULT BIKE
INTERVALS
1
(:45)
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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