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Date
WARM-UP
1x
BAND-RESISTED
'X' REVERSE FLY
1
15-20
...
...
CABLE/BAND
EXTERNAL ROTATION
2
12/e
...
...
STANDING
WALL ANGELS
3
10
...
...
HIGH PLANK
SHOULDER TAPS
4
15/e
...
...
QUADRUPED
T-SPINE ROTATION
5
8/e
...
...
DUMBBELL
3-PT. BENCH PRESS
6
5/e
...
...
BAND-STRETCH
OVERHEAD FLY
7
10
ROUND 1
4x
BARBELL
BENCH PRESS
1
5
...
...
C2 SKI-ERG
SKI (MAX EFF.)
2
150m
...
...
DUMBBELL
FRONT-TO-LATERAL RAISE
3
10
ROUND 2
3x
CABLE
PULLDOWN (V-GRIP)
1
12-15
...
...
BAND-RESISTED
TRICEP EXTENSION
2
20
...
...
DUMBBELL
SHRUG (HOLD) +10
3
(:30)
OVERTIME
3x
BATTLE-ROPE
SHORT WAVE
1
(:45)
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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