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Warm-up
1x
BAND-RESISTED
ROW-TO-SQUAT
1
12-15
...
...
MED-BALL
FULL SLAM
2
20
...
...
BOX
SL DEPTH SQUAT
3
15/e
...
...
VIPER-X
SA ROW W/ REACH
4
10/e
...
...
FLOOR
CHILDS POSE (SIDE-TO-SIDE)
5
(:45)
...
...
PLATE (HOLD)
SL ALT. DEADBUG
6
8-12/e
Round 1
3x
LEG PRESS MACHINE
45* LEG PRESS
1
8-12
...
...
DUMBBELL
STANDING OVERHEAD PRESS
2
15-20
...
...
TREADMILL
SPRINT
3
(:45)
Round 2
3x
QUAD EXTENSION MACHINE
QUAD EXT. (SL-ECC)
1
8/e
...
...
DUMBBELL
SQUAT JUMP
2
15-20
...
...
CABLE
SEATED ROW (V-GRIP)
3
12-15
Overtime
3x
BARBELL
DEFICIT RDL
1
15-20
...
...
BAND-RESISTED
STANDING OBLIQUE
2
15/e
Team Abs
2x
V-BALL
TOE TOUCH
1
25
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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