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Date
Warm-up
1x
BAND-RESISTED
PULL APART
1
20
...
...
CABLE
1/2-KNEELING SA ROW
2
8-12/e
...
...
STANDING
WALL ANGELS
3
15
...
...
C2 SKI-ERG
SKI (MAX EFF.)
4
(:30)
...
...
DUMBBELL
ZOTTMAN CURLS
5
10
...
...
FOAM-ROLL
T-SPINE
6
(:45)
...
...
DUMBBELL
SEATED OVERHEAD PRESS
7
12-15
Round 1
3x
DUMBBELL
SEATED OVERHEAD PRESS
1
8-12
...
...
BAND-RESISTED
1/2-KNEELING SA ROW
2
15/e
...
...
BATTLE-ROPE
FULL SLAM
3
15-20
Round 2
3x
DUMBBELL
BICEP CURL (DROP-SET)
1
12,8
...
...
FLOOR
PLANK-TO-PUSHUP
2
15/e
...
...
DUMBBELL
SHRUG
3
15-20
OT
3x
BAND-RESISTED
SHRUG
1
20
...
...
DUMBBELL
BICEP CURL (WORK-THE-RACK)
2
8 (4x)
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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