General Movement Prep

3-5 min warmup Squat to stand - 8 Lateral Lunge with Overhead Reach - 6/side SL Glute Bridge - 15/side

Tempo Back Squats

8, 6, 5, 5

Standing Band Pull Apart

4 x 20

Romanian Deadlift

3 x 8

DB Lunges

3 x 8

Air Squat

For Completion

Push-Up

For Completion

DB Swing

For Completion

General Movement Prep

3-5 minutes T-Spine Reach - 8/side Quadruped Thoracic Rotation - 10/side Tall Plank Shoulder Tap - 10/side

Bench Press

8, 6, 5, 5

Bentover T

4 x 15

Supinated Grip Barbell Row

3 x 8

1-arm DB Hollow Bench Press

3 x 10

Devil Press

6 x 6

Ball Slams

6 x 12

Banded Tricep Pushdown

6 x 18

General Movement Prep

3 - 5 minutes total Scorpion - 6/side Cat Camel - 10 Elevated Glute Bridge - 12/side

Deadlift

8, 6, 5, 5

Band 3D Raise

3 x 10

Bulgarian Split Squat

3 x 8

DB Split Stance RDL

3 x 8

Battle Rope Alternating Waves

8 x 30

Plank

8 x 30

General Movement Prep

3 - 5 minutes total Thoracic Extension on Foam Roller - 12 Bentover Shoulder Series - 10/each Bear Crawl - 15/hand forward and backward

Pull-Up

8, 8, 6, 6

Yoga Pushup

4 x 10

Half Kneeling 1-arm DB Pressout

3 x 8

DB Bicep Curls

3 x 12

DB Renegade Rows

For Completion

Barbell Roll Outs

Lateral Shuffle to Cone

For Completion

Plated Bicep Carry

For Completion