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Date
WARM-UP
1x
CARDIO OPTION:
PICK ONE
1
10-15m
CORE SERIES
1x
SUPINE
ALT. V-UP
1
15/e
...
...
V-BALL
INCLINE SIT-UP
2
30
...
...
V-BALL
REVERSE CRUNCH
3
20
...
...
V-BALL
INCLINE ALT. MARCH
4
12/e
...
...
FLOOR
3-WAY PLANK
5
(:90)
PRE-EXHAUSTION
3x
BARBELL
SEATED OVERHEAD PRESS
1
12-15
...
...
DUMBBELL
HALF CIRCLES
2
8-12
...
...
BAND-RESISTED
FACE PULL
3
15-20
ROUND 1
3x
DUMBBELL
SEATED OVERHEAD PRESS
1
12-15
...
...
BAND-RESISTED
PULL APART
2
20-30
ROUND 2
3x
LANDMINE
1/2-KNEELING SA OVERHEAD PRESS
1
8-12
...
...
DUMBBELL
FRONT RAISE (DROP-SET)
2
12,12,12
J.F.F.
3x
BAND-RESISTED
TRICEP EXTENSION
1
AMRP
...
...
BARBELL
INVERTED ROW (5-CT. ECC.)
2
8-12
Warm Up
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Warm Up
1
Warm Up
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Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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