WARM-UP. Squat, Lunge, Deadlift, Upright Row, Clean & Press, Triple Deadrow, Plate Front Squat, Deadrow, Backward-Stepping Lunge with Overhead Press, Plate Upright Row, Triple Wide Deadrow

SQUATS. Squat, Deadlift, Clean & Press, Wide Deadlift, Triple Wide Deadrow, Triple Squat Pulse, Single-Arm Plate Deadrow

CHEST. Deadlift, Clean & Press, Chest Press, A-Press, Wide Deadlift, Wide-Grip Chest press, Triple Wide Deadrow, Bottom-Half Chest Press, Triple-Pulse A-Press, Bottom-Half Bench Top Pushup, Single-Arm Plate Deadrow

BACK. Backward-Stepping Lunge, Deadlift, Clean & Press, Wide Deadlift, Plate Front Squat, Bicep Curl, Plate Squat, Triple Wide Deadrow, Bicep Row, Single-Arm Plate Deadrow, Mid-Range Pulse Hold, Triple Pulse Lunge, Squat Alt Lunge Combo

TRICEPS. Pushup, Standing Upright Row, Standing Overhead Press, Standing Side Raise, Tricep Bench Pushup, Tricep Bench Kickback, Standing Rear Deltoid Fly, Plate C-Crunch, Standing Side Rotator Raise, Triple Pulse, Standing Push Press, Standing Overhead Tricep Extension, Overhead Plate Crunch, Top-Half Pulse Plate Hip Bridge

LUNGES. Backward-Stepping Lunge, Plate Front Squat, Childs Pose, Seated Hurdler Stretch, Plate Squat, Chest Stretch, Kneeling Hip Flexor Stretch with Twist, Standing Upper Back Stretch, Iliotibial Band Stretch, Triple Pulse Lunge, Squat Alt Lunge Combo

SHOULDERS. Pushup, Standing Upright Row, Standing Overhead Press, Standing Side Raise, Standing Rear Deltoid Fly, Standing Side Rotator Raise, Triple Pulse, Standing Push Press

CORE. Plate C-Crunch, Overhead Plate Crunch, Top-Half Pulse Plate Hip Bridge

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