top of page
0
Date
WARM-UP
1x
CARDIO OPTION:
PICK ONE
1
10-15m
CORE SERIES
1x
V-BALL
HK CROSSOVER HOLD
1
(:30)/e
...
...
V-BALL
SIT-UP
2
20
...
...
V-BALL
TOE TOUCH
3
30
...
...
V-BALL
REVERSE TOE-TAP
4
25
...
...
FLOOR
PLANK
5
(:60)
PRE-EXHAUSTION
3x
BAND-RESISTED
ISO-SQUAT ROW
1
15-20
...
...
EZ-BAR
CHEST-SUPPORTED FRONT RAISE
2
12-15
...
...
CABLE
BACK EXT. (ROPE)
3
15-20
ROUND 1
4x
BARBELL
RACK PULL
1
8-12
...
...
CABLE
SEATED ROW (V-GRIP)
2
15-20
ROUND 2
3x
LANDMINE
ISO-ROW
1
12-15
...
...
BAND-RESISTED
FRONT RAISE
2
15-20
ROUND 3
3x
BARBELL
SHRUG
1
15-20
...
...
MACHINE ABDUCTION
SEATED ABDUCTION
2
12-15
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
ErrorMessage
bottom of page