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Date
WARM-UP
1x
ARC/ELLIPTICAL
RUN (50% EFF.)
1
(3:00)
...
...
BAND-STRETCH
HIP-FLEXOR
2
(:30)/e
...
...
STANDING
HIP POP-UPS
3
10-12
...
...
PLATE (HOLD)
SL ALT. DEADBUG
4
8/e
...
...
STANDING
WALL ANGELS
5
15
...
...
BAND-RESISTED
PULL APART
6
20-25
...
...
GOBLET
LATERAL SIDE LUNGE
7
6-8/e
...
...
MINI-BAND
GLUTE BRIDGE ABDUCTION
8
15-20
RACK PULL W.U.
1x
BARBELL
CLEAN-TO-HIGH-PULL
1
1-3
...
...
BARBELL
CLEAN-TO-HIGH-PULL
2
1-3
...
...
BARBELL
CLEAN-TO-HIGH-PULL
3
1-3
ROUND 1
3x
BARBELL
RACK PULL
1
5-8
...
...
MED-BALL
FULL SLAM
2
15
...
...
BOX
REBOUND STANDING JUMP
3
3
ROUND 2
3x
LANDMINE
TRANSITION-TO-JERK
1
5/e
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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