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Date
WARM-UP
1x
WIDE-GRIP
PULL UP SCAPTION
1
6-8
...
...
VIPER-X
SCAPTION
2
10-12
...
...
VIPER-X
LOW-ROW
3
5-6
...
...
FLOOR
PUSHUP SCAPTION
4
6-8
...
...
FLOOR
PUSHUP
5
3-4
...
...
PRONE
CROSSOVER T-SPINE
6
6/e
...
...
PLATE (HOLD)
SL ALT. DEADBUG
7
8/e
...
...
MINI-BAND
FRONT RAISE LATERAL-PULSE
8
6
...
...
CABLE
LATERAL OBLIQUE
9
8-12/e
...
...
FOAM-ROLL
HIP-FLEXOR
2
(:30)/e
...
...
FOAM-ROLL
GROIN
3
(:30)/e
...
...
FOAM-ROLL
CALVES
4
(:30)/e
ROUND 1
3x
MINI-BAND
QDP KICKBACKS
1
6-8/e
...
...
DUMBBELL
SA BENT-OVER ROW
2
8/e
...
...
DUMBBELL
ZOTTMAN CURLS
3
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
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