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Date
DAILY W.U.
1x
STANDING
SEAL JACKS
1
15
...
...
STANDING
PRISONER SQUAT
2
10
...
...
HIGH PLANK
SHOULDER TAPS
3
12/e
...
...
QUADRUPED
BIRD DOG
4
8/e
...
...
BAND-STRETCH
HIP-FLEXOR
5
(:45)/e
...
...
STANDING
ALT. HK PULL
6
8-12/e
...
...
STANDING
HIP POP-UPS
7
10
...
...
STANDING
CROSSOVER ARM STRETCH
8
(:30)/e
PRE-GEN.
1x
FOAM-ROLL
IT-BAND
1
(1:00)
...
...
FOAM-ROLL
GLUTES
2
(1:00)
...
...
FOAM-ROLL
QUADS
3
(1:00)
ROUND 1
3x
DB/KETTLE-BELL
BULG. SPLIT-SQUAT
1
10-12/e
...
...
BAND-RESISTED
STATIONARY HK-RUN
2
(:15)
...
...
BALANCE PAD
SISSY SQUAT
3
8
ROUND 2
3x
DUMBBELL
GOBLET BOX SQUAT
1
12-15
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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