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Warm-up
1x
DUMBBELL
HALF CIRCLES
1
8-10
...
...
BAND-RESISTED
ISO-SQUAT SCAPTION
2
15
...
...
BAND-RESISTED
ISO-SQUAT ROW
3
10
...
...
MED-BALL
FULL SLAM
4
15-20
...
...
PRONE
CROSSOVER T-SPINE
5
8/e
...
...
PLATE (HOLD)
SL ALT. DEADBUG
6
8-12/e
...
...
INCLINE
PUSHUP
7
15-20
...
...
CABLE
LAT PULLDOWN
8
12-15
...
...
BAND-RESISTED
PULL APART
9
20-25
Round 1
3x
DUMBBELL
BENCH PRESS
1
5-8
...
...
BATTLE-ROPE
SHORT WAVE
2
(:30)
...
...
DUMBBELL
LATERAL RAISE (DROP-SET + HOLD)
3
12,(:15)
Round 2
3x
DUMBBELL
CHEST-SUPPORTED ROW (PAUSE)
1
8-12
...
...
MED BALL
LYING BALLISTIC PRESS
2
20
...
...
CABLE
TRICEP EXT. (DROP-SET)
3
15,10
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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