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

SQUATS. Squat, Plate Front Squat, Mid Stance Squat, Overhead Plate Press, Plate Front Squat with Calf Raise, Squat with Calf Raise

CHEST. Chest Press, Chest Fly

BACK. Deadlift, Clean & Press, Wide Deadrow, Deadrow, Shoulder Roll, High Pull, Double Deadrow

TRICEPS. Mountain Climber, Bench Tricep Pushup, Tricep Dip, Kneeling Overhead Tricep Extension

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

LUNGES. Overhead Plate Press, Backward-Stepping Bench Lunge, Bench Plate Front Squat, Bench Backward-Step Tap with Single-Arm Plate Row, Hold

SHOULDERS. Pushup, Mountain Climber, Standing Side Raise, Standing Rear Deltoid Fly, Standing Side Rotator Raise, Standing Plate Forward Raise

CORE. C-Crunch, Slow Hover Tap, Shoot Out, Spider Pushup

COOLDOWN. Kneeling Hamstring Stretch, Shoulder Roll, Kneeling Hip Flexor Stretch, Standing Quad Stretch, Standing Upper Back Stretch, Standing Chest Stretch