WARM-UP. Pushup, Squat, Deadlift, Upright Row, Plate Front Squat, Plate Squat Press, Deadrow, High Pull, Alternate Backward-Stepping Lunge

SQUATS. Squats

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

BACK. Deadlift, Clean & Press, Triple Deadrow, Deadrow, High Pull, Power Press

TRICEPS. Tricep Pushup, Hover, Rotating Plank, Kneeling Overhead Tricep Extension

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

LUNGES. Backward-Stepping Lunge, Plate Lunge, Pulse Squat, Pulse Plate Lunge, Stepping Lunge Combination

SHOULDERS. Side Raise, Overhead Shoulder Press, Barbell Upright Row, Plate Cobra Pulse

CORE. Mountain Climber, Cross Crawl, Hip Bridge, Plank Jack, Toe Tap, Hip Bridge Pulse, Alternate Single-Leg Extension, Jack/Fast Climber Combination, Alternate Heel Walk, Triple Pulse Mountain Climber

COOLDOWN. Kneeling Hamstring Stretch, Cat Pose, Cow Pose, Childs Pose, Standing Quad Stretch, Standing Shoulder Stretch, Seated Glute Stretch, Single Arm Reach, Hip Flexor Stretch with Arm Reach