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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
ROUND 1
3x
DUMBBELL
SUMO DEADLIFT
1
12-15
...
...
BAND-RESISTED
FRONT RAISE (HOLD)
2
(:30)
...
...
MED-BALL
RUSSIAN TWISTS
3
10/e
ROUND 2
3x
CABLE
SEATED ROW (V-GRIP)
1
8-12
...
...
AB-WHEEL
ROLL-OUT
2
10
...
...
SHORT-BOX
LINEAR SPEED STEP UP
3
(:15)/e
ABS/CORE
1x
DB COMPLEX
SHRUG (X20), PUSH UP (X15), CURL (X10)
1
(3:00)
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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