WARM-UP. Deadlift; Deadrow; Triple Deadrow; Clean & Press; Squat; Plate Front Squat; Alternate Stepping Lunge; Plate Overhead Shoulder Press; Pushup

SQUATS. Squat; Top-Half Squat; Bottom-Half Squat

CHEST. Chest Fly; Pulse Chest Fly; Chest Press; Pulse Chest Press

BACK. Deadlift; Deadrow; Triple Deadrow; Clean & Press; Drop Squat; Drop Squat Plate Press

TRICEPS. Standing Plate Overhead Tricep Extension; Pulse Standing Plate Overhead Tricep Extension; Kneeling Plate Tricep Kickback Row; Tricep Press Pullover; Pulse Tricep Extension

BICEPS. Standing Bicep Curl; Triple Preacher Curl

LUNGES. Squat; Pulse Squat; Lunge; Stepping Lunge; Pulse Lunge

SHOULDERS. I Raise; Y Raise; T Raise; Standing Upright Row; Standing Overhead Shoulder Press; Push Press

CORE. Hip Bridge; Pulse Hip Bridge; Single-Leg Shoot Out; Cross Crawl; Side Plank; Rotating Side Plank

COOLDOWN. Childs Pose; Seated Glute Stretch; Kneeling Hip Flexor Stretch with Arm Reach; Standing Quadricep Stretch; Shoulder Roll; Standing Chest Stretch