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Date
WARM-UP
1x
BAND-RESISTED
'X' REVERSE FLY
1
12-15
...
...
BOX
SL DEPTH SQUAT
2
8/e
...
...
EZ-BAR
UPRIGHT ROW
3
10-12
...
...
MINI-BAND
GLUTE BRIDGE ABDUCTION
4
15
...
...
PRONE
'Y' LOW-BACK RAISE
5
8-12
...
...
HIGH PLANK
SHOULDER TAPS
6
15/e
...
...
MED-BALL
FULL SLAM
7
10
PRE-GEN
3x
FOAM-ROLL
FULL-BACK
1
(:60)
...
...
FOAM-ROLL
GROIN
2
(:45)/e
...
...
FOAM-ROLL
HIP-FLEXOR
3
(:45)/e
ROUND 1
3x
BARBELL
RACK PULL
1
5
...
...
DUMBBELL
STANDING OVERHEAD PRESS
2
12-15
...
...
CABLE
LATERAL TRANSITION-TO-PUNCH
3
6-8/e
ROUND 2
3x
BARBELL
BENCH PRESS
1
8
...
...
BOX
LATERAL SKATER HOP
2
(: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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