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Date
Warm-Up
1x
QUADRUPED
T-SPINE REACH-THRU
1
12/e
...
...
FLOOR
PLANK-TO-PUSHUP
2
10/e
...
...
GOAT-BAG
GLUTE BRIDGE (3-CT. PAUSE)
3
15
...
...
MED-BALL
SQUAT-REACH PROGRESSION
4
10/e
...
...
BATTLE-ROPE
FULL SLAM
5
15
...
...
DUMBELL
SQUAT-TO-PRESS
6
12-15
Round 1
4x
BARBELL
RACK PULL
1
8-12
...
...
GOAT-BAG
45* SL BACK EXTENSION
2
10/e
...
...
BOX
STANDING JUMP
3
8
Round 2
3x
CABLE
LAT PULLDOWN
1
8-10
...
...
BAND-RESISTED
PULL APART
2
15-20
...
...
BATTLE-ROPE
SHORT WAVE
3
(:30)
Overtime
5x
SEATED HAM MACHINE
SEATED HAM CURL
1
8-10
...
...
CABLE
TRICEP EXT. (DROP-SET)
2
15,10
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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