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Date
...
...
BARBELL
SHRUG
3
AMRP
...
...
DUMBBELL
SKULLCRUSHER
2
15-20
Arm-Farm
3x
BAND-RESISTED
N-GRIP BICEP CURL
1
20-30
...
...
DUMBBELL
INCLINE BENCH PRESS
3
5-8
...
...
DUMBBELL
EXPLOSIVE (3:1) RDL
2
12-15
Round 2
3x
BARBELL
HIP THRUST
1
8-12
...
...
DUMBBELL
STANDING SA OVERHEAD PRESS
3
6-8/e
...
...
BOX
STANDING JUMP
2
10
Round 1
4x
BARBELL
DEADLIFT
1
5-8
...
...
DUMBBELL
SQUAT JUMP
6
12-15
...
...
BOX
SL DEPTH SQUAT
5
15/e
...
...
EZ-BAR
UPRIGHT ROW
4
15-20
...
...
DUMBBELL
SA T-ROW
3
8-12/e
...
...
BAND-RESISTED
PULL APART
2
20
Warm-up
1x
PLATE (HOLD)
SL ALT. DEADBUG
1
8-12/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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