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

SQUATS. Mid Stance Squat, Combo Squat, Pause Squat, Squat Hold

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

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

TRICEPS. Tricep Press, Tricep Extension, Tricep Dip, Overhead Tricep Extension, Bottom Half Tricep Extension, Pulse Tricep Dip, Tricep Press Pullover

BICEPS. Bicep Curl, Bicep Row, Alternate Single-Arm Bicep Plate Curl

LUNGES. Backward-Stepping Lunge, Plate Front Squat, Barbell Lunge

SHOULDERS. Pushup, Shoulder Roll, Standing Upright Row, Hang Clean, Kneeling Rear Deltoid Raise, Kneeling Side Raise

CORE. C-Crunch, Pulse Plate Lift, Hover Foot Tap, C-Crunch Pulse

COOLDOWN. Childs Pose, Seated Hurdler Stretch, Standing Quad Stretch, Standing Chest Stretch, Standing ITB Stretch, Front Deltoid Chest Stretch