WARM-UP. Squat, Lunge, Deadlift, Upright Row, Clean & Press, Triple Deadrow, Deadrow, Pause Squat, Pause Squat Hold, Pulse Bottom Half Squat

SQUATS. Squat, Backward-Stepping Bench Lunge, Pause Squat, Pause Squat Hold, Pulse Bottom Half Squat, Bench Plate Front Squat, Bottom Half Bench Plate Front Squat, Bench Backward-Stepping Pulse Lunge

CHEST. Chest Press, Pulse Chest Press, Walking Bench Pushup

BACK. Wide Deadlift, Wide Deadrow, Shoulder Roll

TRICEPS. Tricep Dip, Tricep Bench Pushup, Pulse Seated Overhead Tricep Plate Extension, Pulse Tricep Bench Pushup

BICEPS. Bicep Curl, Shoulder Roll, Mid-Range Pulse Bicep Curl

LUNGES. Backward-Stepping Bench Lunge, Bench Plate Front Squat, Bottom Half Bench Plate Front Squat, Bench Backward-Stepping Pulse Lunge

SHOULDERS. Pushup, Standing Rear Deltoid Fly, Standing Rear Deltoid Fly with Rotation, Kneeling Forward Raise, Kneeling Side Raise, Pulse Pushup

CORE. Rotating Side Hover with Plate, Side Hover Pulse with Plate, Single-Arm Plate Lift

COOLDOWN. Pushup, Childs Pose, Seated Hurdler Stretch, Standing Rear Deltoid Fly, Standing Quad Stretch, Standing Chest Stretch, Standing ITB Stretch, Standing Shoulder Stretch, Standing Rear Deltoid Fly with Rotation, Kneeling Forward Raise, Kneeling Side Raise, Pulse Pushup