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Date
Warm-up
1x
BAND-RESISTED
'X' LATERAL WALK
1
15/e
...
...
DUMBBELL
HALF CIRCLES
2
8-10
...
...
DUMBBELL
GOBLET SQUAT (5-CT. ECC.)
3
6-8
...
...
BOX
PIVOT-TO-JUMP
4
5/e
...
...
C2 SKI-ERG
SKI (MAX EFF.)
5
(:30)
...
...
BAND-RESISTED
FACE PULL
6
15-20
...
...
VIPER-X
LOW-ROW
7
20
Round 1
3x
DUMBBELL
INCLINE BENCH PRESS
1
8-12
...
...
C2 SKI-ERG
SKI (MAX EFF.)
2
150m
...
...
DUMBBELL
GOBLET SQUAT (5-CT. ECC.)
3
10
Round 2
3x
DUMBBELL
UPRIGHT ROW
1
12-15
...
...
CABLE
CHEST FLY
2
20
...
...
HAM CURL MACHINE
PRONE HAM CURL
3
10
Overtime
3x
DUMBBELL
BICEP CURL (WORK-THE-RACK)
1
5x5
...
...
DUMBBELL
SHRUG
2
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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