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Date
ROUND 1
1x
CABLE/BAND
SA UPRIGHT ROTATION
1
15/e
...
...
CABLE
1/2-KNEELING HALF-BAR PRESS
2
8/e
...
...
CABLE
'X' REVERSE FLY
3
12
...
...
DUMBBELL
CUBAN PRESS
4
6-8
...
...
FLOOR
PUSHUP SCAPTION
5
15
ROUND 2
1x
VIPER-X
INVERTED-ROW
1
8-12
...
...
DUMBBELL
3-PT. BENCH PRESS
2
5,5,5
...
...
BATTLE-ROPE
SHORT WAVE
3
(:30)
...
...
PRONE
'Y' LOW-BACK RAISE
4
15
...
...
CABLE
ALT. DEAD-BUG (ROPE)
5
6/e
ROUND 3
1x
PRONE
SLEEPER STRETCH
1
(:30)/e
...
...
DUMBBELL
SA TRICEP KICKBACKS
2
12-15
...
...
N-GRIP
PULL UP (5-CT. ECC.)
3
3+
...
...
KETTLE-BELL
STANDING SA OVERHEAD PRESS
4
8e
...
...
TREADMILL
HAND-WALK
5
(:45)
Warm Up
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1
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Workout
Warm Up
1
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Cool Down
Warm Up
1
Warm Up
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