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Date
WARM-UP
1x
QUADRUPED
BIRD DOG
1
12/e
...
...
MED-BALL
SQUAT-REACH PROGRESSION
2
5/e
...
...
MINI-BAND
WALL TAPS
3
8/e
...
...
BAND-RESISTED
ISO-SQUAT SCAPTION
4
8-12
...
...
TREADMILL
INCLINE WALK (3% GRADE)
5
(3:00)
...
...
CABLE/BAND
SA UPRIGHT ROTATION
6
10/e
...
...
CABLE
BACK EXT. (ROPE)
7
12-15
ROUND 1
3x
LANDMINE
STANDING SA OVERHEAD
1
8-12/e
...
...
MED-BALL
ISO-LATERAL WALL THRUST
2
6/e
ROUND 2
3x
CABLE
LAT PULLDOWN (5-CT. ECC.)
1
12-15
...
...
DUMBBELL
LATERAL RAISE (DROP-SET)
2
8/e
...
...
BARBELL
RDL
3
8-12
ROUND 3
3x
STATIONARY BIKE
TEMPO RIDE
1
10s/5s
...
...
PLATE-LOADED
FRONT RAISE W/ TWIST
2
4-6/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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