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Warm up
1x
TREADMILL
JOG (10MIN PACE)
1
(2:00)
...
...
DUMBBELL
SA ALT. ISO-HOLD BENCH PRESS (+5)
2
8
...
...
BAND-RESISTED
ISO-SQUAT SCAPTION
3
12-15
...
...
BAND-RESISTED
ISO-SQUAT ROW
4
10
...
...
PLATE (HOLD)
SL ALT. DEADBUG
5
8-12/e
...
...
DUMBBELL
FRONT-TO-LATERAL RAISE
6
8
Round 1
3x
DUMBBELL
BENCH PRESS (5-CT ECC)
1
12-15
...
...
C2 SKI-ERG
SKI (MAX EFF.)
2
100m
...
...
CABLE
SEATED ROW (V-GRIP)
3
10
Round 2
3x
CABLE
CHEST FLY
1
12-15
...
...
BAND-RESISTED
TRICEP EXT. (DROP-SET)
2
25
...
...
DUMBBELL
SHRUG (3-CT. PAUSE)
3
10-15
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1
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Workout
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1
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Cool Down
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1
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