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Warm-up
1x
DUMBBELL
FRONT-TO-LATERAL RAISE
1
12
...
...
BAND-RESISTED
ISO-SQUAT SCAPTION
2
15
...
...
BAND-RESISTED
ISO-SQUAT ROW
3
10
...
...
C2 SKI-ERG
SKI (MAX EFF.)
4
100m
...
...
QUADRUPED
T-SPINE ROTATION
5
8/e
...
...
FLOOR
PUSHUP
6
10
...
...
STANDING
WALL ANGELS
7
15
...
...
CABLE
LAT PULLDOWN (5-CT. ECC.)
8
8
...
...
BAND-RESISTED
PULL APART
9
20-25
Round 1
3x
DUMBBELL
BENCH PRESS
1
15,8..
...
...
BAND-ASSISTED
PULL UP
2
AMRP
...
...
MED-BALL
FULL SLAM
3
...
...
MED-BALL
FULL SLAM
3
15
Round 2
3x
CABLE
CHEST FLY
1
12-15
...
...
BATTLE-ROPE
SHORT WAVE (REVERSE-GRIP)
2
(:30)
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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