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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
Round 1
3x
DUMBBELL
BENCH PRESS
1
15,8..
...
...
BATTLE-ROPE
SHORT WAVE
2
(:30)
...
...
BAND-RESISTED
1/2-KNEELING SA PULLDOWN
3
12-15
Round 2
3x
EZ-BAR
UPRIGHT ROW
1
15-20
...
...
MED-BALL
FULL SLAM
2
15
...
...
CABLE
TRICEP EXT. (DROP-SET)
3
15,10
Overtime
3x
DUMBBELL
SEATED LATERAL RAISE
1
20
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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