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Date
Warmup
1x
BAND-RESISTED
PULL APART
1
20
...
...
VIPER-X
LOW-ROW (5-CT ECC.)
2
12
...
...
DUMBBELL
INCLINE BENCH PRESS
3
15-20
...
...
MED-BALL
FULL SLAM
4
10
...
...
QUADRUPED
T-SPINE ROTATION
5
10/e
...
...
FLOOR
PUSHUP
6
15-20
Round 1
3x
DUMBBELL
BENCH PRESS
1
15-20
...
...
C2 SKI-ERG
SKI (MAX EFF.)
2
100m
...
...
BAND-RESISTED
1/2-KNEELING SA PULLDOWN
3
15/e
Round 2
3x
DUMBBELL
SA ISO-HOLD OVERHEAD PRESS DROP-SET (+5)
1
5,4,3
...
...
CABLE
SEATED ROW (V-GRIP)
2
12-15
...
...
BARBELL
INCLINE BENCH PRESS
3
6-8
Overtime
3x
CABLE
TRICEP EXT. (ROPE)
1
15-20
...
...
DUMBBELL
SHRUG (3-CT. PAUSE)
2
10
...
...
INCLINE
CLOSE-GRIP PUSHUP
3
AMRP
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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