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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
...
...
FLOOR
GLUTE BRIDGE
6
10/e
CORE 1
3x
BARBELL
FRONT SQUAT
1
10
...
...
DUMBBELL
SA BENT-OVER ROW
2
15/e
CORE 2
3x
BARBELL
STANDING OVERHEAD PRESS
1
6-8
...
...
GOAT-BAG
WIDE-STANCE RDL
2
12-15
AUXILLIARIES
3x
QUAD EXTENSION MACHINE
QUAD EXTENSION
1
8-12
...
...
DUMBBELL
UPRIGHT ROW
2
15
...
...
SELECTORIZED
STANDING CALF RAISE
3
20
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
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