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Date
WARM-UP
1x
BAND-RESISTED
PULL APART
1
15-20
...
...
QUADRUPED
T-SPINE ROTATION
2
8/e
...
...
HIGH PLANK
SHOULDER TAPS
3
12/e
...
...
PLATE (HOLD)
SL ALT. DEADBUG
4
8/e
...
...
BAND-RESISTED
ISO-SQUAT ROW
5
12-15
...
...
MED-BALL
FULL SLAM
6
10
PRE-GEN
3x
FOAM-ROLL
HIP-FLEXOR
1
(:45)/e
...
...
FOAM-ROLL
T-SPINE
2
(:45)/e
...
...
FOAM-ROLL
QUADS
3
(:45)/e
ROUND 1
3x
DUMBBELL
FRONT-TO-LATERAL RAISE
1
10
...
...
UNDER-GRIP
SEATED LAT PULLDOWN (5-CT. ECC.)
2
12-15
...
...
FLOOR
PLANK-TO-PUSHUP
3
6-8/e
ROUND 2
3x
C2 SKI-ERG
SKI (MAX EFF.)
1
150m
...
...
DUMBBELL
CURL-TO-PRESS
2
15
...
...
PLATE-LOADED
BENCH DIPS
3
8-12
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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