WARM-UP. Squat, Lunge, Deadlift, Upright Row, Clean & Press, Deadrow, High Pull

SQUATS. Squat, Plate Front Squat, Overhead Plate Press, Plate Front Squat with Calf Raise, Hold

CHEST. Chest Press, Bench Pushup, Hold

BACK. Deadlift, Clean & Press, Deadrow, Row, Double Deadrow

TRICEPS. Plank, Bench Tricep Pushup, Jump Feet In/Out, Standing Overhead Tricep Extension, Walking Plank, Bench Tricep Kickback

BICEPS. Bicep Curl, Mid-Range Pulse, Bicep Row, Mid-Range Bicep Curl

LUNGES. Shoulder Press, Bench Plate Front Squat, Bench Backward-Stepping Pulse Lunge, Bench Side Squat, Standing Overhead Shoulder Press, Alternate Backward-Stepping Lunge

SHOULDERS. Standing Side Raise, Standing Rear Deltoid Raise, Standing Plate Forward Raise, Standing Tipping Rear Raise

CORE. C-Crunch, Hip Bridge, Alternating Single-Leg Hip Bridge, Shoot Out, Bicycle Crunch

COOLDOWN. Shoulder Stretch, Childs Pose, Seated Hurdler Stretch, Kneeling Hip Flexor Stretch, Standing Quad Stretch, Standing Chest Stretch