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WARM-UP
1x
MED-BALL
SQUAT-REACH PROGRESSION
1
5/e
...
...
QUADRUPED
BIRD DOG
2
12/e
...
...
PRONE
SOUP BOWL
3
10
...
...
MINI-BAND
GLUTE BRIDGE ABDUCTION
4
12-15
...
...
BAND-RESISTED
FACE PULL
5
15
...
...
DUMBBELL
CURL-TO-PRESS
6
10
...
...
BAND-RESISTED
TKE/QUAD EXTENSION
7
15/e
...
...
MINI-BAND
SQUAT HOP
8
8-12
...
...
WIDE-GRIP
PULL UP SCAPTION
9
10
ROUND 1
4x
BARBELL
HANG CLEAN
1
3
...
...
LANDMINE
1/2-KNEELING SA OVERHEAD PRESS
2
6-8
ROUND 2
3x
STATIONARY-BIKE
PEDAL FOR-TIME (MAX EFF.)
1
(:15)
...
...
LANDMINE
ISO-ROW
2
8-12
...
...
BAND-RESISTED
BICEP HOLD (+ 10 REPS)
3
(:30)
OVERTIME
3x
PLATE (HOLD)
LATERAL LUNGE (FORWARD-HOLD)
1
8/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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