WARM-UP. Squat, Lunge, Deadlift, Upright Row, Clean & Press, Plate Front Squat, Deadrow, High Pull, Plate Clean & Press, Standing Overhead Shoulder Press, Alternate Backward-Stepping Lunge

SQUATS. Squat, Mid Stance Squat, Triple Pulse Squat, Wider Squat, Calf Raise

CHEST. Chest Press, Chest Fly, Narrow Plate Press

BACK. Plate Press, Wide Deadlift, Triple Deadrow, High Pull, Plate Clean & Press, Triple Squat

TRICEPS. Bench Tricep Pushup, Triple Pulse Pushup, Kneeling Tricep Kickback Row, Standing Overhead Tricep Extension, Kneeling Overhead Tricep Extension

BICEPS. Plate Curl, Mid-Range Triple Pulse, Bicep Plate Row

LUNGES. Plate Front Squat, Triple Pulse, Wide Plate Front Squat

SHOULDERS. Mountain Climber, Standing Rear Deltoid Fly

CORE. C-Crunch, Plank, Double Leg Extension, Plank Shoulder Tap, Hold, Plate Side Plank Rotation, Alternate Single-Leg Extension

COOLDOWN. Cat Pose, Cow Pose, Childs Pose, Seated Hurdler Stretch, Kneeling Hip Flexor Stretch, Standing Quad Stretch, Standing Shoulder Stretch