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Date
WARM-UP
1x
STANDING
ARM CIRCLES (F/B)
1
10/e
...
...
HIGH PLANK
SHOULDER TAPS
2
15/e
...
...
QUADRUPED
T-SPINE ROTATION
3
8/e
...
...
BAND-RESISTED
PULL APART
4
12-15
...
...
PLATE (HOLD)
SL ALT. DEADBUG
5
10/e
...
...
FOAM-ROLL
FULL-BACK
6
(:60)
ROUND 1
3x
DUMBBELL
BENCH PRESS
1
8
...
...
MED-BALL
FULL SLAM
2
15
ROUND 2
3x
BAND-RESISTED
1/2-KNEELING SA ROW
1
12/e
...
...
DUMBBELL
SA TRICEP KICKBACKS
2
15/e
...
...
N-GRIP
PULL UP
3
AMRP
OVERTIME
3x
BAND-RESISTED
STANDING OBLIQUE
1
12/e
...
...
FLOOR
PLANK-TO-PUSHUP
2
8/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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