WARM-UP. Lunge, Deadlift, Upright Row, Clean & Press, Deadrow, Front Squat, Plate Clean & Press, Plate Upright Row, Wide Pushup, Diagonal Leg Lift

SQUATS. Squat, Bottom Half Squat, Front Squat

CHEST. Chest Press, Pulse Pushup, Wide Pushup, Diagonal Leg Lift, Mid Grip Pushup

BACK. Deadlift, Clean & Press, Deadrow, Power Press, Combination

TRICEPS. Bench Tricep Pushup, Top Half Pulse Tricep Narrow Press, Tricep Narrow Press

BICEPS. Bicep Plate Curl, Bicep Plate Row, Mid-Range Pulse Bicep Curl, Alternate Single-Arm Bicep Plate Curl

LUNGES. Squat, Plate Front Squat, Plate Lunge, Pulse Squat, Pulse Plate Lunge with Step In

SHOULDERS. Standing Rear Deltoid Fly, Standing Arnold Press, Wide Pushup

CORE. C-Crunch, Mountain Climber, Cross Crawl, Hip Bridge, Horse Stance, Pulse C-Crunch, Sprinter, Alternate Knee Lift and Leg Extension, C-Crunch & Single Leg Extension

COOLDOWN. Cat Pose, Cow Pose, Childs Pose, Hip Flexor Stretch, Standing Quad Stretch, Side Bend Stretch, Down Dog Pose, Lying Shoulder Stretch