top of page
0
Date
TEAM W.U.
1x
STANDING
PRISONER SQUAT
1
10
...
...
PRONE
SOUP BOWL
2
10
...
...
QUADRUPED
T-SPINE ROTATION
3
10/e
...
...
HIGH PLANK
SHOULDER TAPS
4
10/e
...
...
FLOOR
PUSHUP
5
10
...
...
STANDING
ALT. REVERSE LUNGE
6
10/e
...
...
FLOOR
GLUTE BRIDGE
7
10
CORE 1
3x
BARBELL
BENCH PRESS
1
5-8
...
...
BAND-RESISTED
1/2-KNEELING SA PULLDOWN
2
12/e
CORE 2
3x
BARBELL
POWER CLEAN
1
3-5
...
...
STANDING
VERTICAL JUMP (3-REP CLUSTERS)
2
3
AUXILLIARIES
3x
DUMBBELL
FRONT-TO-LATERAL RAISE
1
8
...
...
PLATE-LOADED
BENCH DIPS
2
15-20
...
...
BAND-RESISTED
STANDING OBLIQUE
3
10/e
TEAM ABS
1x
SUPINE
ALT. V-UP
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
ErrorMessage
bottom of page