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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
7
10/e
CORE 1
3x
HEX-BAR
DEADLIFT
1
3-5
...
...
BAND-RESISTED
STATIONARY HK-RUN
2
(:20)
CORE 2
3x
DUMBBELL
INCLINE BENCH PRESS
1
12-15
...
...
MED-BALL
FULL SLAM
2
10
AUXILLIARIES
3x
DB/KETTLE-BELL
BULG. SPLIT-SQUAT
1
6-8/e
...
...
WIDE-GRIP
PULL UP
2
AMRP
...
...
DUMBBELL
N-GRIP BICEP CURL ALT. ISO-HOLD (+5)
3
12/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
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