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

SQUATS. Squat, Pulse Squat, Pause Squat, Barbell Front Squat, Hold, Pulse Squat with Calf Raise

CHEST. Chest Press, Pulse Chest Press, Bench Pushup, Pulse Bench Pushup, Hold, Staggered Chest Press, Staggered Bench Pushup, Combination, Alt Straight Leg Lift

BACK. Deadlift, Wide Deadlift, Wide Deadrow, Triple Deadrow, Deadrow, Clean & Press., Set Position, Wide High Pull, Combination, Combination 1, Triple Split Plate Row, Combination 2, Wide Triple Deadrow

TRICEPS. Tricep Dip, Standing Overhead Tricep Extension, Seated Overhead Tricep Extension, Combination 1, Combination 2, Combination 3

BICEPS. Bicep Plate Curl, Bicep Plate Row, Combination 1, Combination 2, Combination 3, Barbell Bicep Curl, Combination 4, Triple Mid-Range Pulse, Alternate Single-Arm Bicep Plate Curl

LUNGES. Lunge, Plate Front Squat, Pulse Lunge, Combination 1, Combination 2, Pulse Plate Front Squat

SHOULDERS. Side Raise, Rotator Raise, Standing Overhead Shoulder Press, Combination 1, Combination 2, Split Rear Raise

CORE. C-Crunch, Hover, Rotating Side Hover, Alternate Cross Crawl

COOLDOWN. Kneeling Hamstring Stretch, Shoulder Roll, Childs Pose, Hip Flexor Stretch, Standing Quad Stretch, Cat, Cow Pose Sequence, Kneeling Chest Stretch