top of page
0
Date
WARM-UP
1x
BAND-RESISTED
ISO-SQUAT SCAPTION
1
12-15
...
...
STANDING
WALL ANGELS
2
10
...
...
CABLE
1/2-KNEELING HALF-BAR PRESS
3
8/e
...
...
PLATE (HOLD)
SL ALT. DEADBUG
4
12/e
...
...
QUADRUPED
T-SPINE ROTATION
5
6-8/e
...
...
DUMBBELL
6-PT. RAISE
6
5
...
...
BAMBOO STICK
OVERHEAD LAT
7
(:30)/e
...
...
BAND-RESISTED
PULL APART
8
15-20
...
...
FOAM-ROLL
T-SPINE
9
(:45)/e
ROUND 1
3x
BARBELL
BENCH PRESS W/ CHAINS
1
12
...
...
BATTLE-ROPE
SHORT WAVE
2
(:15)
...
...
BAND-RESISTED
HIGH-PLANK SA ISO PULLDOWN
3
8-12/e
ROUND 2
3x
DUMBBELL
LATERAL RAISE (DROP-SET)
1
15,8
...
...
CABLE
LAT PULLDOWN (5-CT. ECC.)
2
8
...
...
INCLINE
PUSHUP
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