top of page
0
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
DUMBBELL
STANDING OVERHEAD PRESS
1
15-20
...
...
DUMBBELL
FRONT-TO-LATERAL RAISE
2
8-12
...
...
CABLE
LAT PULLDOWN (5-CT. ECC.)
3
12-15
ROUND 1
3x
SELECTORIZED
OVERHEAD PRESS
1
12-15
...
...
PLATE-LOADED
FRONT RAISE W/ TWIST
2
8-10/e
ROUND 2
3x
BARBELL
BEHIND-NECK PRESS
1
8-12
...
...
DUMBBELL
UPRIGHT ROW
2
15-20
J.F.F.
3x
DUMBBELL
SKULLCRUSHER
1
AMRP
...
...
N-GRIP
PULL UP (HOLD)
2
(:60)
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