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Date
WARM-UP
1x
BAND-RESISTED
'Y' SQUAT
1
3
...
...
STANDING
NECK CIRCLES
2
3
...
...
BAND-RESISTED
LATERAL LOW-WALK
3
7
...
...
QUADRUPED
ALT. BIRD DOG
4
10/e
...
...
QUADRUPED
BIRD DOG
5
10/e
...
...
SUPINE
GLUTE BRIDGE MARCH
6
10
ROUND 1
5x
BARBELL
FRONT SQUAT
1
10,7,5,3,3
...
...
FLOOR
GLUTE BRIDGE
2
20
...
...
VIPER-X
SA ROW W/ REACH
3
10/e
ROUND 2
5x
BARBELL
PUSH PRESS
1
7,5,5,3,3
...
...
BARBELL
SEATED Z-PRESS
2
7
...
...
DUMBBELL
STEP-BACK LUNGE-TO-PRESS
3
5
ROUND 3
3x
SELECTORIZED
WEIGHTED DIPS
1
12
...
...
KETTLE-BELL
HIP-SWINGS
2
10
...
...
DUMBBELL
CROSSOVER STEP UP
3
5/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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