WARM-UP. Backward-Stepping Lunge, Squat, Deadlift, Upright Row, Clean & Press, Triple Deadrow, Deadrow, Shoulder Roll, Standing Overhead Shoulder Press

SQUATS. Squat, Bottom Half Squat, Triple Pulse Squat, Calf Raise

CHEST. Chest Press, Bench Pushup, Hold

BACK. Deadlift, Clean & Press, Triple Deadrow, Plate Squat Press, Deadrow, Plate Clean & Press

TRICEPS. Tricep Extension, Tricep Bench Pushup, Leg Lift, Tricep Press Pullover

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

LUNGES. Backward-Stepping Lunge, Plate Front Squat, Triple Pulse

SHOULDERS. Standing Side Raise, Side Rotator Raise, Shoulder Press, Standing Rear Deltoid Raise

CORE. C-Crunch, Hover, Cross Crawl, Triple Pulse C-Crunch, Leg Lift

COOLDOWN. Kneeling Hamstring Stretch, Childs Pose, Kneeling Hip Flexor Stretch, Standing Quad Stretch, Tricep Stretch, Standing Shoulder Stretch, Cobra