Tri-Sets
A1
Band Shoulder Dislocates
3 x 10
A2
Band Pull-Apart
3 x MAX
A3
Bird Dog
3 x 10
B1
Push-Up
1, 2, 3, 4, 5, 6
B2
Pull-Up
1, 2, 3, 4, 5, 6
C
Incline Bench Press
7, 7, 5, 3, 1
D1
Incline DB Bench Press
3 x 6
D2
DB Bench Press
3 x 9
D3
DB Fly
3 x 12
E1
Seated Scott Press
3 x 6
E2
Seated DB Arnold Press
3 x 9
E3
Seated Alternating Dumbbell Arnold Press
3 x 12
F
DB Pullover
4 x 10
G
Thoracic Extension on Foam Roller
A
Agile 8
Warmup
B
Wall Squat 2x5 Air Squat 2 x10 Goblet Squat 2 x10 Walking Lunges 2x 20
C
Front Squat
7, 7, 5, 3, 1
D1
Front Squat
3 x 6
D2
Back Squat
3 x 9
D3
Cyclist Back Squat
3 x 12
E1
Snatch Grip Deadlift From a Deficit
3 x 6
E2
DB RDL
3 x 9
E3
DB Lunges
3 x 20
F
Foam Roll
A
Air Bike
1 x 10:00
B
Sumo Deadlift
3 x 20
C
Russian KB Swing
1 x 100
D
Thoracic Flow
A1
Band Shoulder Dislocates
3 x 10
A2
Band Pull-Apart
3 x MAX
A3
Bird Dog
3 x 10
B
Deadlift
7, 7, 5, 3, 1
C1
Pull-Up
3 x 6
C2
Lat Pulldown
3 x 9
C3
Lat Pulldown
3 x 12
D1
1-Arm DB Row
3 x 6
D2
DB Elbow Row
3 x 9
D3
DB Arc Row
3 x 12
E1
Bent Over Rear Delt Fly
4 x 10
E2
Band Face Pull
4 x 10
F
Thoracic Extension on Foam Roller
A1
Hindu Push-Up
1, 2, 3, 4, 5, 6
A2
Pull-Up
1, 2, 3, 4, 5, 6
B1
Close Grip Bench Press
3 x 6
B2
Skull Crushers
3 x 9
B3
DB French Press
3 x 12
C1
Barbell Preacher Curl
3 x 6
C2
DB Preacher Curls
3 x 9
C3
DB Preacher Curls
3 x 12
D1
DB Wrist Curl
3 x 10
D2
Seated External Rotation
3 x 10
E
Foam Roll