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Date
WARM-UP
1x
BALANCE-PAD
SL RDL
1
8/e
...
...
BAND-RESISTED
SHOULDER CIRCLES (FORWARD)
2
12-15
...
...
JUMP-ROPE
JUMP FOR-TIME
3
(2:00)
...
...
DUMBBELL
CURL-TO-PRESS
4
15
...
...
DUMBBELL
GOBLET SQUAT
5
8-12
...
...
FOAM ROLLER
PUSHUPS
6
15-20
...
...
FOAM-ROLL
IT-BAND
7
(:45)/e
...
...
VIPER-X
LOW-ROW
8
12-15
...
...
BAND-RESISTED
'Y' SQUAT
9
10
ROUND 1
3x
HEX-BAR
DEADLIFT
1
5
...
...
BAND-RESISTED
STATIONARY HK-RUN
2
(:12)
...
...
DUMBBELL
INCLINE PULLOVER
3
10
ROUND 2
3x
HAMMER (PLATE-LOADED)
ALT. ISO ROW
1
8/e
...
...
MED-BALL
FULL SLAM
2
15
...
...
BAND-RESISTED
BICEP HOLD (+ 10 REPS)
3
(:30)+
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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