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Date
WARM-UP
1x
STANDING
WIDE-STANCE HIP CIRCLES (L/R)
1
10/e
...
...
BALANCE-PAD
SL RDL
2
6-8/e
...
...
DUMBBELL
CHEST-SUPPORTED 'Y' RAISE
3
12-15
...
...
C2 ROWER
ROW (HIGH-INT.)
4
(:45)
...
...
BARBELL
CLEAN-HOP PROGRESSION
5
5/e
...
...
STABILITY BALL
ALT. DEADBUGS
6
8/e
...
...
ARC/ELLIPTICAL
RUN (50% EFF.)
7
(2:00)
PRE-GEN.
1x
FOAM-ROLL
GLUTES
1
(:30)/e
...
...
FOAM-ROLL
FULL-BACK
2
(:30)/e
...
...
FOAM-ROLL
IT-BAND
3
(:30)/e
ROUND 2
3x
HEX-BAR
DEADLIFT (FROM BLOCKS)
1
3-5
...
...
STATIONARY-BIKE
PEDAL FOR-TIME (MAX EFF.)
2
(:09)
...
...
DUMBBELL
SEATED OVERHEAD PRESS
3
12-15
ROUND 3
3x
MED-BALL
LATERAL SHOTPUT (SAM-PUNCH)
1
6/e
...
...
SEATED HAM MACHINE
SEATED HAM CURL
2
8-12
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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