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WK 3: TOTAL BODY

...

35

1x

10

...

lbs

STANDING

PRISONER SQUAT

00:00

00:00

Check when completed

DAILY W.U.

Complete the following warm-up sets in order

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1x

0

35

1

SEAL JACKS

STANDING

...

1x

0

15

lbs

35

5

HIP-FLEXOR

BAND-STRETCH

...

1x

0

(:45)/e

lbs

35

2

PRISONER SQUAT

STANDING

...

1x

0

10

lbs

35

6

ALT. HK PULL

STANDING

...

1x

0

8-12/e

lbs

35

3

SHOULDER TAPS

HIGH PLANK

...

1x

0

12/e

lbs

35

7

HIP POP-UPS

STANDING

...

1x

0

10

lbs

35

4

BIRD DOG

QUADRUPED

...

1x

0

8/e

lbs

35

8

CROSSOVER ARM STRETCH

STANDING

...

1x

0

(:30)/e

lbs

Calculating load data...

What's Next?

*complete the $ set to continue

*Velocity-Tracking required

*Set-Tracking required

Power Sets (if any):

Money set

Add Velocity

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This Workout:

0

0

0

LOAD

POWER

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