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

SQUATS. Squat, Triple Pulse Squat

CHEST. Plate Press, Chest Fly, Bench Pushup, Wide Pushup

BACK. Deadlift, Triple Deadrow, Plate Squat Press, Deadrow, Shoulder Roll, Power Press, Clean & Press Combo

TRICEPS. Tricep Pushup, Tricep Extension, Tricep Bench Pushup, Tricep Press Pullover, Plate Side Plank Rotation

BICEPS. Bicep Curl, Shoulder Roll, Mid-Range Pulse, Bicep Row, Bottom Half

LUNGES. Squat, Lunge, Wide Stance

SHOULDERS. Mountain Climber, Standing Side Raise, Standing Plate Upright Row, Standing Rear Deltoid Fly, High Pull, Mid Grip Pushup, Sprinter

CORE. C-Crunch, Plank, Cross Crawl, Plank Shoulder Tap, Hold

COOLDOWN. Shoulder Stretch, Childs Pose, Upper Back Stretch, Kneeling Hip Flexor Stretch, Standing Quad Stretch, Tricep Stretch, Standing Chest Stretch, Side Stretch