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WARM-UP
1x
CABLE
ISO-SQUAT ROW (ROPE)
1
12-15
...
...
MED-BALL
SQUAT-REACH PROGRESSION
2
5
...
...
PLATE
STANDING LATERAL UP-AND-OVER
3
8/e
...
...
KETTLE-BELL
HIP-SWINGS
4
15-20
...
...
BOX
SL DEPTH SQUAT
5
8/e
...
...
BAMBOO STICK
GOLF STRETCH
6
(:30)/e
RACK-PULL W.U.
1x
BARBELL
RACK PULL
1
10
ROUND 1
3x
BARBELL
RACK PULL
1
5-8
...
...
FLOOR
SIDE-PLANK REACH THRU
2
10/e
...
...
BAND-RESISTED
SEATED PULLDOWN
3
12-15
ROUND 2
3x
CABLE
LATERAL LOW-WALK
1
4/e
...
...
MED-BALL
FULL SLAM
2
12-15
...
...
DUMBBELL
N-GRIP BICEP CURL ALT. ISO-HOLD (DROP-SET)
3
5...1
ABS/CORE
1x
V-BALL
FLUTTER KICKS
1
(:20)
...
...
SUPINE
SL BICYCLE
2
12/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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