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...
...
FLOOR
PLANK
5
(:60)
...
...
V-BALL
REVERSE CRUNCH
4
15-20
...
...
V-BALL
TOE TOUCH
3
20
...
...
SUPINE
SL BICYCLE
2
10/e
Team Abs
2x
V-BALL
FLUTTER KICKS
1
30
...
...
BAND-RESISTED
TRICEP EXTENSION
3
25-30
...
...
BARBELL
PUSH PRESS
2
5-8
Round 2
3x
DUMBBELL
LATERAL RAISE
1
15-20
...
...
C2 SKI-ERG
SKI (MAX EFF.)
3
100m
...
...
BAND-RESISTED
1/2-KNEELING SA PULLDOWN
2
15/e
Round 1
4x
BARBELL
BENCH PRESS
1
5-8
...
...
DUMBBELL
FRONT-TO-LATERAL RAISE
6
8
...
...
FLOOR
PUSHUP
5
15-20
...
...
HIGH PLANK
SHOULDER TAPS
4
10/e
...
...
QUADRUPED
T-SPINE ROTATION
3
8/e
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
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Warm Up
Workout
Warm Up
1
Warm Up
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Cool Down
Warm Up
1
Warm Up
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