WARM-UP. Pushup, Squat, Deadlift, Upright Row, Clean & Press, Plate Front Squat, Deadrow, Childs Pose, Alternate Backward-Stepping Lunge

SQUATS. Squat, Bottom Half Squat, Squat Combo

CHEST. Wide Chest Press, Wide Chest Press Combination

BACK. Deadlift, Clean & Press, Triple Deadrow, Deadrow, Narrow/Wide Plate Row Combination

TRICEPS. Tricep Pushup Combo, Standing Overhead Tricep Extension, Kneeling Tricep Kickback

BICEPS. Mid-Range Pulse, Preacher Curl, Standing Bicep Curl

LUNGES. Lunge; Backward-Stepping Lunge; Triple Pulse Backward-Stepping Lunge

SHOULDERS. Standing Upright Row, Push Press, Side Raise, Standing Overhead Shoulder Press, Y Raise

CORE. Double-Leg Extension; Alternate Single-Leg Extension with Hand Press; Hip Bridge; Cross Crawl; Hover; Rotating Hover

COOLDOWN. Shoulder Stretch, Childs Pose, Hip Flexor Stretch, Quadricep Stretch, Side Bend, 90/90 Glute Stretch, Cat/Pose Pose