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Date
WARM-UP
1x
CABLE/BAND
EXTERNAL ROTATION
1
12/e
...
...
STANDING
WALL ANGELS
2
10
...
...
QUADRUPED
T-SPINE ROTATION
3
8/e
...
...
BAND-RESISTED
1/2-KNEELING SA ROW
4
12-15/e
...
...
DUMBBELL
HALF CIRCLES
5
8
...
...
STABILITY BALL
PULLOVER
6
8-12
...
...
ARC/ELLIPTICAL
RUN (50% EFF.)
7
(2:00)
ROUND 1
3x
VERTICAL FIXED BENCH PRESS MACHINE
BENCH PRESS
1
8-12
...
...
DUMBBELL
LATERAL RAISE (DROP-SET)
2
8,8,8
...
...
CABLE
ISO-SQUAT ROW (ROPE)
3
12-15
ROUND 2
3x
C2 SKI-ERG
SKI (MAX EFF.)
1
100m
...
...
DUMBBELL
SA BENT-OVER ROW
2
12/e
...
...
FLOOR
HIGH PLANK (HOLD)
3
(:45)
ROUND 3
3x
DUMBBELL
SA TRICEP KICKBACKS
1
12/e
...
...
BAND-RESISTED
STANDING OBLIQUE
2
10/e
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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