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Date
Warmup
1x
FLOOR
PUSHUP
1
10
...
...
BAND-RESISTED
ISO-SQUAT SA ROW
2
10
...
...
COACH
SEE COACH
3
10
Round 1
3x
BARBELL
BENCH PRESS
1
6-8
...
...
BARBELL
BENT-OVER ROW
2
10
...
...
DUMBBELL
INCLINE BENCH PRESS
3
10
...
...
BAND-ASSISTED
PULL UP
4
10
...
...
LYING
REVERSE CRUNCH-HUGS
5
10
...
...
FLOOR
PLANK
6
30 seconds
...
...
STATIONARY BIKE
PEDAL FOR-TIME (35-60 RPM'S)
7
1 minute
...
...
...
...
1
...
Warm Up
...
...
...
1
...
Warm Up
...
...
...
1
...
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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