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Date
Warm-up
1x
BAND-RESISTED
1/2-KNEELING SA PULLDOWN
1
12/e
...
...
BAND-RESISTED
PULL APART
2
20
...
...
DUMBBELL
INCLINE BENCH PRESS
3
8-12
...
...
DUMBBELL
SA SCAPTION
4
8-12/e
...
...
DUMBBELL
SA T-ROW
5
6-8/e
...
...
BATTLE-ROPE
SPLIT-STANCE FULL SLAM
6
12-15/e
...
...
PRONE
CROSSOVER T-SPINE
7
12/e
...
...
FLOOR
PLANK-TO-PUSHUP
8
10/e
Round 1
3x
BARBELL
BENCH PRESS
1
12-15
...
...
MED-BALL
FULL SLAM
2
12-15
...
...
CABLE
FRONT RAISE (5-CT. PAUSE) W/ ROPE
3
8-10
Round 2
3x
BATTLE-ROPE
SHORT WAVE (REVERSE-GRIP)
1
(:30)
...
...
DUMBBELL
STANDING OVERHEAD PRESS
2
8-12
...
...
CABLE
SEATED ROW (V-GRIP)
3
15-20
Overtime
3x
BAND-RESISTED
N-GRIP BICEP CURL
1
15-20
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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