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Date
Warm-up
1x
HIGH PLANK
SHOULDER TAPS
1
10/e
...
...
JUMP-ROPE
JUMP FOR-TIME
2
(1:00)
...
...
BAND-RESISTED
ISO-SQUAT ROW
3
12-15
...
...
GOBLET
1-1/4 SQUAT
4
10
...
...
DUMBBELL
1/2-KNEELING SA OVERHEAD PRESS
5
8-12/e
...
...
ENDLESS ROPE
PULL DOWN (FOR TIME)
6
(:45)
...
...
SUPINE
V (HOLD)
7
(:30)
Round 1
3x
BARBELL
INCLINE BENCH PRESS
1
8-12
...
...
BATTLE-ROPE
SHORT WAVE (REVERSE-GRIP)
2
(:45)
...
...
FLOW-STANDING
STEP-BACK LUNGE TO TRIANGLE
3
5/e
Round 2
3x
DUMBBELL
SUMO DEADLIFT
1
8-12
...
...
MED-BALL
KNEELING SLAM
2
9
...
...
BOX
SL DEPTH SQUAT
3
8/e
Overtime
1x
FLOOR
3-WAY PLANK
1
(2:00)
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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