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

SQUATS. Bottom Half Squat, Mid Stance Squat, Pulse Squat, Squat with Calf Raise

CHEST. Chest Press, Bench Pushup, Plyo Pushup, Walking Bench Pushup, Mountain Climber Combo

BACK. Deadlift, Triple Deadrow, Plate Squat Press, Deadrow, Shoulder Roll, High Pull

TRICEPS. Bench Tricep Pushup, Tricep Extension, Pulse Tricep Press, Rotating Side Plank, Tricep Press Pullover

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

LUNGES. Backward-Stepping Lunge, Single-Arm Plate Row, Bench Plate Front Squat, Single-Arm Overhead Plate Shoulder Press

SHOULDERS. Pushup, Standing Side Raise, Standing Plate Upright Row, Standing Rear Deltoid Fly, Triple Pulse Pushup, High Pull, Standing Plate Forward Raise

CORE. C-Crunch, Hover, Bicycle Crunch, Spider Pushup, Alternate Single-Leg Extension

COOLDOWN. Childs Pose, Seated Hurdler Stretch, Upper Back Stretch, Kneeling Hip Flexor Stretch, Standing Quad Stretch, Kneeling Hip Flexor Stretch with Twist, Standing Chest Stretch