top of page
WARM-UP
1x
QUADRUPED
BIRD DOG
1
8/e
...
...
HIGH PLANK
SHOULDER TAPS
2
15/e
...
...
QUADRUPED
T-SPINE REACH-THRU
3
6/e
...
...
BAND-RESISTED
LATERAL LOW-WALK
4
3/e
...
...
BALANCE-PAD
SL RDL
5
10/e
...
...
DUMBBELL
CURL-TO-PRESS
6
12-15
...
...
BAND-RESISTED
ISO-SQUAT ROW
7
15
...
...
FOAM-ROLL
FULL-BACK
8
(:45)
...
...
FOAM-ROLL
GROIN
9
(:30)/e
ROUND 1
3x
DUMBBELL
STANDING SA OVERHEAD PRESS
1
12/e
...
...
BARBELL
BENT-OVER ROW
2
12-15
...
...
GOAT-BAG
WIDE-STANCE RDL
3
15
ROUND 2
3x
MED-BALL
FULL SLAM
1
12-15
...
...
FLOOR
PUSHUP
2
AMRP
...
...
BALANCE-PAD
ADDUCTION
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
ErrorMessage
bottom of page