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Date
WARM-UP
1x
BALANCE-PAD
SL RDL
1
8-12/e
...
...
BAND-RESISTED
KB HIP-SWINGS
2
20
...
...
ARC/ELLIPTICAL
RUN (50% EFF.)
3
(2:00)
...
...
SUPINE
PRETZEL (HOLD)
4
(:30)/e
...
...
SUPINE
GLUTE BRIDGE MARCH
5
10/e
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
...
...
MED-BALL
SQUAT-REACH PROGRESSION
6
5/e
...
...
BOX
SL DEPTH SQUAT
7
12-15/e
ROUND 1
3x
SELECTORIZED
LEG PRESS
1
8-12
...
...
BOX
STANDING JUMP
2
5
...
...
BAND-RESISTED
'X' LATERAL WALK
3
20/e
ROUND 2
3x
GOAT-BAG
45* BACK EXTENSION
1
15
...
...
QUAD EXTENSION MACHINE
QUAD EXT. (DROP-SET)
2
12,8
...
...
SHORT-BOX
SIDE-PLANK INCLINE ADDUCTION (HOLD)
3
(:20)/e
OVERTIME
3x
PROWLER
REVERSE LOW-WALK
1
(3:00)
ErrorMessage
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